Grilled BBQ Pork Chop w/ Mashed Potatoes, Green Beans, and Whole Grain Bread

April 25, 2013 at 5:53 PM | Posted in grilling, Idahoan Potato Products, JB's Fatboy Sauces and Rub, pork chops | Leave a comment
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Today’s Menu: Grilled BBQ Pork Chop w/ Mashed Potatoes, Green Beans, and Whole Grain Bread

 
Well my Dad was moved this afternoon from the hospital to a rehab center, at least 2 weeks or more till he regains his strength. The weather, it’s a sunny but cool day again. Where is our warm Spring weather? I found time this afternoon to work on the gas grill. Cleaned the burner and gas line, and got it going again! I think it’s about worn out, hopefully I’ll get another Summer out of it. For dinner tonight; a Grilled BBQ Pork Chop w/ Mashed Potatoes, Green Beans, and Whole Grain Bread. My first grilled Chop of the Spring!

 

I used a Costco Center Cut Pork Loin Chop. I love Costco’s Meats. If you’ve never tried them you should. After warming up the grill I Grilled Pork Chop 008_cropseasoned my Chop with McCormick Grinder Sea Salt and Black Peppercorn. It was a fairly thick cut Chop so I had to keep it on the grill a little longer than normal. When the Chop was done I immediately brushed both sides with my favorite BBQ Sauce, JB ‘s Fatboy Haugwaush Sauce. I just love all the JB ‘s Fatboy BBQ Sauces and Rubs but the Haugwaush Sauce is my favorite! It’s a flavorful thick Sauce with a perfect blend of spices and ingredients. Another must try if you haven’t. The Chop was juicy and full of flavor! Love that Grill!

 

For sides I warmed up some Idahoan Homestyle Mashed Potatoes. I used the single serve microwavable one. I also warmed a single serve can of Del Monte Cut Green Beans and had Healthy Life Whole Grain Bread topped with a bit of I Can’t Believe It’s Not Butter. For dessert later a Healthy Life Chocolate Swirl Frozen Yogurt.

 

 
JB ‘s Fatboy Haugwaush Sauce

Product Description
Be happier than a pig in sauce after adding Haugwaush to any meat product. Serve direct as a condiment or coat on grilled meats the last few minutes of cooking time. Sauce will caramelize on meat when heated through.
Warning: Consumer should be aware that frequent use of this sauce may result in the temptation to ‘pig out’ at the dinner table.
Shake well before using. Refrigerate after opening. Made in the USA.
Ingredients: Red ripe tomatoes, brown sugar, mustard, natural smoke flavor, filtered water, vinegar, honey, kosher salt, onion, garlic, natural flavor, turmeric, tamarind, and spices.

Nutritional Facts
Serving Size: 2 Tbsp (35 g) Servings: 12 Size: 12 fl. oz. (354.9 ml) Calories: 80 Total Fat: 0 g (0% DV) Sodium: 230 mg (9% DV) Total Carbohydrate: 20 g (7% DV) Sugars: 19 g Protein: 0 g Vitamin A: 6% DV Vitamin C: 4% DV Percent Daily Values (DV) are based on a 2,000 calorie diet.

 

 

http://jbsfatboy.com/

 

 

Buttery Homestyle Flavored Mashed Potatoes Cup

Idahoan’s popular Buttery Homestyle mashed potatoes now available in a convenient, portable, easy-to-prepare cup. You’ll find many new uses for Buttery Homestyle mashed potatoes in a cup, from snacks to work-time lunch sides. The flavor of Idahoan’s best, now in an ultra convenient pack.
Microwave Directions
CAUTION: KEEP KIDS SAFE! Cup and potatoes will be VERY HOT!

Remove lid completely.
Add cold water to fill-line in cup. Stir thoroughly to moisten all potatoes.
Microwave uncovered on HIGH for 1 1/2 minutes. CAUTION: Cup and contents will be very hot!
Stir well and let stand for 1 minute. Enjoy.
INGREDIENTS: IDAHO® POTATOES, PARTIALLY HYDROGENATED OIL (CONTAINS ONE OR MORE OF THE FOLLOWING: SOYBEAN, COTTONSEED, SUNFLOWER), CORN SYRUP SOLIDS, SALT, MALTODEXTRIN, COCONUT OIL, NONFAT DRY MILK, SUGAR, WHEY POWDER, SODIUM CASEINATE, BUTTER POWDER [BUTTER (SWEET CREAM, SALT, ANNATTO COLOR), NONFAT MILK SOLIDS, SODIUM CASEINATE AND DISODIUM PHOSPHATE], MONO AND DIGLYCERIDES, CALCIUM STEAROYL LACTYLATE, NATURAL AND ARTIFICIAL FLAVORS, SPICE, SODIUM ACID PYROPHOSPHATE, SODIUM BISULFITE, DIPOTASSIUM PHOSPHATE, LECITHIN, ARTIFICIAL COLOR, CITRIC ACID, MIXED TOCOPHEROLS (VITAMIN E) AND LESS THAN 2% SILICON DIOXIDE ADDED AS AN ANTI-CAKING AGENT.
Nutrition Facts
Amount Per Serving
Calories 110
Calories from fat 25
% Daily Value*
Total Fat 3g* 5%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 450mg 19%
Total Carbohydrates 20g 7%
Dietary Fiber 1g 4%
Sugars 2g
Protein 2g
http://idahoan.com/products/buttery-homestyle-flavored-mashed-potatoes-cup/

 

Blackened Turkey and Salami Mini Sub Hogie w/ Baked Fries

April 16, 2013 at 5:14 PM | Posted in Aunt Millie's, Boar's Head, Ore - Ida, Sargento's Cheese | Leave a comment
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Today’s Menu: Blackened Turkey and Salami Mini Sub Hogie w/ Baked FriesMini Sub Fries 004

 
Another beautiful Spring Day out again. I think everyone is thankful that it’s finally arrived! Spent part of the day riding around on the 4 wheel mobility cart and down around the lake, its beautiful out. For dinner I wanted something light so I prepared a Blackened Turkey and Salami Mini Sub Hogie w/ Baked Fries.

 

I used an Aunt Millie’s Whole Grain Mini Sub Bun. Then for my toppings I used Boar’s Head Blackened Turkey, one of my new favorite Boar’s Head Meat Selections. It has a fantastic flavor with some nice heat. Along with the Turkey I also had Kroger Brand Private Selection Hard Salami and a slice of Sargento Ultra Thin Swiss Cheese. For a side I Baked some Ore Ida Crinkle Fries topped with a little Hunt’s Ketchup. For dessert later a bowl of Del Monte No Sugar Added Sliced Peaches.

 

 
Aunt Millie’s Whole Grain Mini Sub Buns
Aunt Millie’s brings specialty rolls and buns from the Deli to you. Your sandwich-making occasions can be special occasions, with Aunt Millie’s Deli. Enjoy!
Weight Watchers ® PointsPlus ® Value: 4*
*The PointsPlus ® value for this product was calculated by Aunt Millie’s and is provided for informational purposes only. This is not an endorsement, sponsorship or approval of this product or its manufacturer by Weight Watchers International, Inc., the owner of the Weight Watchers ® and PointsPlus ® trademarks.
Nutrition
Facts
Serving size 1 Bun (66g)
Servings per Container 8

Calories 170
Calories from fat 20
Amount/Serving %DV*
Total Fat 2g 3%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 210mg 9%
Potassium 105mg 3%
Total Carbohydrate 32g 11%
Fiber 4g 16%
Sugars 3g
Protein 6g

 

 

http://www.auntmillies.com/products/ProductView.aspx?prod=5157&cat=Deli

Chicken Florentine & Farfalle Complete Skillet Meal w/ Garlic Knot Bread

January 10, 2013 at 6:13 PM | Posted in chicken, pasta | 1 Comment
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Today’s Menu: Chicken Florentine & Farfalle Complete Skillet Meal w/ Garlic Knot BreadNewman's Own chicken floratine 005

 

 
For the second time I’m going with Newman’s Own Chicken Florentine & Farfalle Complete Skillet Meal. I came across this at Meijer a while back and I’ve tried a couple of the dinners now. It has 370 calories and 42 carbs, which isn’t bad considering it’s a complete meal. It comes frozen and contains “Freshly made Pasta and White Chicken Meat in a Parmesan and Romano Cheese Sauce.”

 

 

You want an easy and delicious Chicken Florentine meal, you have to try this! The only problem is it’s a 2 serving meal and if your just preparing for yourself it’s tough not to eat both servings! I really enjoyed this. The Pasta, Chicken and Sauce are perfect together. The only things I added was a bit of Sea Salt and a sprinkle of Kraft Shredded Parm Cheese. I baked a side of Walmart Bakery’s Garlic Knot Bread. For dessert later i baked a pan of Betty Crocker Low Fat Fudge Brownies, I added walnuts to them to make them Walnut Fudge Brownies. I took a half serving slice of Brownies and topped it with a scoop of Breyer’s Carb Smart Vanilla Ice Cream for dessert later.

 

 

 
Newman’s Own Chicken Florentine & Farfalle Complete Skillet MealNewman's Own chicken floratine 003
Complete Skillet Meals

Some made with freshly made pasta and Newman’s Own® sauce
We couldn’t resist the chance to provide yet another way to make a perfect meal. So this time, we’re introducing our new Complete Skillet Meals! Available in 7 delicious flavors, these all-natural frozen meals are a cinch to prepare – just 10 minutes in the skillet and dinner is done! Find them in your grocer’s frozen food aisle.

Directions
For food safety and quality follow these cooking instructions. Stovetop (Recommended): 1) Pour contents of bag into 12-inch nonstick skillet. 2) Cover and cook over high heat 4 minutes. Reduce heat to medium-high and continue cooking covered, stirring occasionally, until sauce is boiling and all ingredients are hot, about 6 minutes. Product should; be cooked to 165 degrees F. Toss and serve. Microwave: 1) Pour contents into 2-quart microwave-safe casserole. 2) Microwave covered at High 10 to 12 minutes. for high power microwave ovens (1000 to 1300 watts) or 13 to 20 minutes for low power microwave ovens (700 to 900 watts) or until sauce is boiling and all ingredients are hot, stir once halfway through. 3) Let stand covered 2 minutes. 4) Stir and serve. Product should be cooked to 165 degrees F. Microwave ovens vary; adjust times as needed. Casserole may be hot after microwaving. Do not microwave in bag. Keep frozen until ready to use. Do not refreeze. Refrigerate or discard leftovers.

 

All Natural Ingredients:
Ingredients: Sauce (Water, Seasoning [Parmesan & Romano Cheese Blend {Milk, Cheese Cultures, Salt, Enzymes}, Corn Starch, Maltodextrin, Sugar, Nonfat Dry Milk, Salt, Butter {Sweet Cream, Salt}, Eggs, Lactic Acid, Xanthan Gum, Onion†, Garlic†, Spice], White Wine, Olive Oil), Blanched Farfalle Pasta (Water, Durum Wheat Semolina), All Natural* Fully Cooked Garlic Chicken Breast Strips (Chicken Breast With Rib Meat, Water, Rice Starch, Sea Salt, Garlic, Onion, Pepper, And Celery), Spinach.
†Dried
Contains: Wheat, Milk, Egg

 

Nutrition Facts:
Serving Size 1/2 package (340g)
Servings Per Container 2
Calories 370
Calories from Fat 90

Total Fat 10g (15% DV)
Saturated Fat 4.5g (21% DV)
Trans Fat 0g
Cholest. 65mg (21% DV)
Sodium 800mg (33% DV)
Total Carbohydrate 42g (14% DV)
Dietary Fiber 3g (11% DV)
Sugars 4g
Protein 27g

 

http://www.newmansown.com/product_detail.aspx?productid=128

Dole Banana Dippers

January 3, 2013 at 12:41 PM | Posted in dessert, diabetes, diabetes friendly | Leave a comment
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Came across the Dole Banana Dippers at Walmart this morning and I’m already a fan! I tried them out at lunch and loved them. Their Dole dippers 002sliced Bananas dipped in Dark Chocolate. They come in a wrapped package of 4 slices at 100 calories and 13 carbs per pack, not bad! A new addition to my grocery list.

 
Dole Banana Dippers
Introducing our NEW Dole Banana Dippers: 100-calorie servings of banana slices dipped in mouth-watering dark chocolate!

You can find the NEW Dole Banana Dippers at Walmart in the frozen section! We are also expanding into other grocery stores in early 2013

Nutrition Facts:
Serving Size: 4 slices (1 pack)
PPV Per Serving: 2
Calories: 100
Calories From Fat: 40
Total Fat: 4.5g
Saturated Fat: 3g
Trans Fats: 0g
Cholesterol: 0mg
Sodium: 10mg
Potassium: 150 mg
Total Carbohydrates: 13g
Dietary Fiber: 4g
Sugars: 7g
Protein: 1g
Vitamin A: 0% DV
Vitamin C 25% DV
Calcium: 0% DV
Iron: 0% DV

Newman’s Own Italian Sausage & Rigatoni Complete Skillet Meal w/ …..

December 21, 2012 at 6:35 PM | Posted in BEEF, pasta | Leave a comment
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Today’s Menu: Newman’s Own Italian Sausage & Rigatoni Complete Skillet Meal w/ Whole Grain Bread

Newman's Own Italian Sausage Rigatoni 003
First day of Winter and BAM, I’m out throwing salt on the drive-way to clear the ice off! Good timing for our first snow, the first day of Winter! The wind chill today makes or temperature around 12 degrees, BRRRR!

That cold outside time to warm it up on the inside with a good, hot, and hearty meal! I tried a new one tonight, Newman’s Own Italian Sausage & Rigatoni. It’s another one of those one pot wonders, easy to fix and easy clean up. Freshly made pasta and Italian sausage in a tomato basil sauce. All natural. Made with Newman’s own sauce. Ready in 10 minutes on stove top, (Product description.) It came out one hot delicious Italian dish! Like the other Newman’s Own Skillet Dinner I had tried. The taste and seasoning were spot on, and more than enough for two. I served with Healthy Life Whole Grain Bread. For dessert later a Jello Sugar Free Dark Chocolate Pudding.

Newman’s Own Italian Sausage & Rigatoni Complete Skillet Meal

Newman’s Own Complete Skillet Meal for Two Italian Sausage & Rigatoni:
Made with freshly made pasta
Made with Newman’s own sauce
Ready in 10 minutes on stove top

Freshly made pasta and Italian sausage in a tomato basil sauce. All natural. Made with Newman’s own sauce. Ready in 10 minutes on stove top. Made with freshly made pasta. Our Italian sausage & rigatoni complete skillet meal for two is full of naturally delicious deliciousness. Like freshly made rigatoni, Italian sausage, chunky tomatoes, and Newman s own tomato basil sauce. Just like in that fancy restaurant – except no jacket, tip or reservation required. All profits to charity. Newman’s own foundation continues Paul Newman‘s commitment to donate all royalties and after tax profits from this product for educational and charitable purposes. Paul Newman and the Newman’s Own Foundation have given over $300 million to thousands of charities since 1982. US inspected and passed by Department of Agriculture.

All Natural Ingredients:
Ingredients: Sauce (Tomatoes, Water, Diced Tomatoes, Olive Oil, Basil, Onion†, Sugar, Garlic†, Spices, Sea Salt, Citric Acid), Blanched Rigatoni Pasta (Water, Durum Wheat Semolina), Cooked All Natural* Italian Sausage Sliced And Crumbled (Pork, Water, Spices, Sea Salt, Dried Cane Syrup, Red Bell Pepper Powder, Dried Garlic, Flavorings), Red Bell Peppers, Yellow Bell Peppers.
†Dried
Contains: Wheat

Nutrition Facts:
Serving Size 1/2 package (340g)
Calories 510
Calories from Fat 260

Total Fat 28g (44% DV)
Saturated Fat 6g (30% DV)
Trans Fat 0g
Cholesterol 45mg (15% DV)
Sodium 730mg (30% DV)
Total Carbohydrate 48g (16% DV)
Dietary Fiber 5g( 1% DV)
Sugars 4g
Protein 19g
Vitamin A (35% DV)
Vitamin C (90% DV)
Calcium (8% DV)
Iron (20% DV)

*Percent Daily Values are based on a 2,000 calorie diet.

http://www.newmansown.com/product_detail.aspx?productid=126

Eggs Benedict

July 15, 2011 at 12:28 PM | Posted in breakfast, Egg Beaters, Food, Healthy Life Whole Grain Breads, low calorie, low carb | 1 Comment
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Another great way to start your day off! Healthy, delicious, low carb, and low calorie that about covers it. Recipe and from the Diabetic Living On Line web site.

Eggs Benedict
The sour cream-mustard sauce is a quick, delicious, and lower-fat stand-in for the hollandaise sauce featured in classic Eggs Benedict.
SERVINGS: 2 servings
CARB GRAMS PER SERVING: 17
3     tablespoons light sour cream
2     teaspoons fat-free milk
1     teaspoon Dijon-style mustard
2      eggs
1      whole wheat English muffin, split
2     ounces thinly sliced reduced-sodium cooked ham
2      tomato slices
Snipped fresh chives (optional)

1. Preheat broiler. For sauce: In a small bowl, combine sour cream, milk, and mustard; set aside. Lightly grease a medium skillet. Half-fill the skillet with water. Bring water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a small dish. Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible. Repeat with the remaining egg, allowing each egg an equal amount of space.

2. Simmer, uncovered, for 3 to 5 minutes or until egg whites are completely set and yolks begin to thicken but are not hard.

3. Meanwhile, place muffin halves, cut sides up, on a baking sheet. Broil 3 to 4 inches from the heat for 1 to 2 minutes or until toasted. Top muffin halves with ham and tomato slices. Broil about 1 minute more or until toppings are heated through.

4. To serve, use a slotted spoon to remove eggs from skillet; place eggs on top of tomato slices. Spoon sauce over eggs and, if desired, sprinkle with chives.

Nutrition Facts Per Serving:

* Servings: 2 servings
* Calories201
* Total Fat (g)8
* Saturated Fat (g)3
* Monounsaturated Fat (g)3
* Polyunsaturated Fat (g)1
* Cholesterol (mg)230
* Sodium (mg)502
* Carbohydrate (g)17
* Total Sugar (g)5
* Fiber (g)2
* Protein (g)15
* Vitamin C (DV%)5
* Calcium (DV%)15
* Iron (DV%)11
http://www.diabeticlivingonline.com/

Top 20 Power Foods for Diabetes

June 29, 2011 at 8:21 AM | Posted in diabetes, diabetes friendly, Food, green tea, low calorie, low carb | Leave a comment
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I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

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.

Are These Power Foods in Your Diet?

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 glucose 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.

#18 Tea

The next time you pour yourself a cup of white, green, or black tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids, called catechins, which have been studied for their effectiveness in preventing chronic illnesses such as cancer and heart disease, says nutritionist Jeannette Jordan.

There are various types of teas from all over the world, and many are sold ground in tea bags or as loose-leaf varieties.

Loose Leaf Tea

Fun tea facts: White tea is the highest in antioxidants, with green coming in second, followed by oolong tea, then black tea, according to Mike Feller, co-owner of Gong Fu Tea in Des Moines. This is because of each tea’s degree of oxidation–the less it is oxidized, the higher the antioxidants and the lower the caffeine.

Tea can be enjoyed either hot or cold. If you prefer decaf, Feller suggests this technique: Steep regular tea for 30 seconds, then pour it out. Steep the tea leaves or tea bag again for 3 to 5 minutes, then drink. This natural, chemical-free decaffeinating process removes 80 percent of the caffeine, which is released in the first 30 seconds.

Ruby Red Winter Iced Tea
White tea is slightly sweeter than green or black tea, either of which can be substituted to make this drink.
SERVINGS: about 12 (8-ounce) servings
CARB GRAMS PER SERVING: 9

1/2     cup sugar
1/2     cup water
8     bags Red Zinger herb tea
12     cups brewed white tea*
Ice cubes
12      fresh rosemary sprigs (optional)

1. For syrup, in a small saucepan stir together the sugar and water; add tea bags. Cook and stir over medium heat until sugar is dissolved and mixture just comes to boiling. Remove from heat. Cover and let stand for 10 minutes. Carefully remove tea bags, gently squeezing to remove liquid.

2. Divide brewed white tea between two, 2-quart pitchers. Divide syrup between pitchers. Cover and refrigerate at least 4 hours or up to 24 hours or until chilled. Serve over ice with a rosemary sprig as a stirring stick, if desired. Makes about 12 (8-ounce) servings.

*TO BREW 12 CUPS WHITE TEA: If using loose tea, divide 1/2 cup (about 1-1/2 ounces) tea between two large tea balls. Place tea balls, or 12 tea bags, in a large heatproof bowl or pitcher. Cover with 12 cups boiling water. Allow to stand 4 minutes. Remove tea ball or bags. Cool before refrigerating.

Nutrition Facts Per Serving:

* Servings: about 12 (8-ounce) servings
* Calories33
* Total Fat (g)0
* Saturated Fat (g)0
* Monounsaturated Fat (g)0
* Polyunsaturated Fat (g)0
* Cholesterol (mg)0
* Sodium (mg)0
* Carbohydrate (g)9
* Total Sugar (g)8
* Fiber (g)0
* Protein (g)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0

 

http://www.diabeticlivingonline.com/

Top 20 Power Foods for Diabetes

June 21, 2011 at 8:59 AM | Posted in diabetes, diabetes friendly, Food, fruits, low calorie, low carb | Leave a comment
Tags: , , , , , , ,

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

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.

Are These Power Foods in Your Diet?

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 glucose 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.

#11 Melon

A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.

While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A.

Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.

Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it’s a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease.

Tips for choosing the best melon:

Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed.

Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed.

Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed.

Marinated Melon
A splash of white balsamic vinegar in berry-flavor sparkling water gives low-fat, low-calorie melon balls a company-special twist.
CARB GRAMS PER SERVING: 11

1/2     cup calorie-free sparkling water with berry flavor
3     tablespoons white balsamic vinegar
4     cups assorted melon balls
Fresh lemon verbena (optional)

1. In a medium bowl, combine sparkling water and white balsamic vinegar; add melon balls. Toss gently to coat. Cover and chill for 2 to 4 hours or until ready to serve.

2. Divide melon mixture among six dessert glasses or bowls. If desired, garnish with lemon verbena. Makes 6 servings

Nutrition Facts Per Serving:

* Calories47
* Total Fat (g)0
* Saturated Fat (g)0
* Cholesterol (mg)0
* Sodium (mg)16
* Carbohydrate (g)11
* Fiber (g)1
* Protein (g)1
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Fruit (d.e.).5

http://www.diabeticlivingonline.com/

Diabetic Grape Crepes

June 20, 2011 at 12:51 PM | Posted in diabetes, diabetes friendly, Food, fruits, low calorie, low carb | 1 Comment
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Grape Crepes
Crème de cassis is a liqueur with a delicate black currant flavor.
SERVINGS: 8 (1-crepe) servings
CARB GRAMS PER SERVING: 14

1/2     cup fat-free milk
1/3     cup white whole wheat flour or all-purpose flour
1/4     cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
1/8     teaspoon salt
1     teaspoon canola oil
3     cups seedless red grapes, halved
3     tablespoons crème de cassis or grape juice
2     tablespoons water
1     teaspoon cornstarch
1/2     cup light dairy sour cream
1     tablespoon sugar or sugar substitute* equivalent to 1 tablespoon sugar

1. For crepe batter, in a medium bowl, whisk together milk, flour, egg, oil, and salt until smooth.

2. Lightly oil a 7- to 8-inch nonstick skillet with flared sides. Heat over medium-high heat. Remove from heat. Spoon in about 2 tablespoons of the crepe batter; lift and tilt skillet to spread batter. Return to heat; cook until top is set and dry (30 to 45 seconds). (Or cook on a crepe maker according to manufacturer’s directions.) Invert skillet over paper towels; remove crepe. Repeat with remaining batter to make 8 crepes, oiling skillet occasionally. Set crepes aside.

3. In a large skillet, combine grapes, crème de cassis, the water, and cornstarch. Cook and stir until mixture just comes to boiling; reduce heat. Cook and stir for 4 to 6 minutes more or until grapes are softened but still hold their shape and mixture is slightly thickened.

4. In a small bowl, combine sour cream and sugar. To serve, spread unbrowned sides of crepes with sour cream mixture. Fold crepes as desired. Top with grape mixture. Makes 8 (1-crepe) servings

*Sugar Substitutes: Choose from Splenda Granular, Sweet ‘N Low bulk or packets, or Equal spoonful or packets. Follow package directions to use product amount equivalent to 1 tablespoon sugar.

PER SERVING WITH SUGAR SUBSTITUTE: same as above, except 81 cal., 13 g carb.

Nutrition Facts Per Serving:

* Servings: 8 (1-crepe) servings
* Calories86
* Total Fat (g)2
* Saturated Fat (g)1
* Cholesterol (mg)5
* Sodium (mg)67
* Carbohydrate (g)14
* Fiber (g)1
* Protein (g)3
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Starch (d.e.).5
* Fruit (d.e.).5
* Fat (d.e.).5

http://www.diabeticlivingonline.com/recipe/desserts/grape-crepes/

Top 20 Power Foods for Diabetes

June 15, 2011 at 10:16 AM | Posted in diabetes, diabetes friendly, Food, low calorie, low carb, vegetables | Leave a comment
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I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I’ll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

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.

Are These Power Foods in Your Diet?

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 glucose 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.

#5 Broccoli

Don’t underestimate the nutritional power of broccoli. Truly a super food, this nonstarchy vegetable has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable‘s vitamin A power promotes healthy vision, teeth, bones, and skin. Vitamin C is essential for healing wounds and is a disease-fighting antioxidant, according to the National Institutes of Health’s U.S. Library of Medicine.

One serving of broccoli is 1 cup raw or 1/2 cup cooked. Pick up fresh broccoli in the produce section or your local farmer’s market. Try the frozen food section for cut florets or plant broccoli in your garden this spring. The garden experts at Better Homes and Gardens recommend planting two types of broccoli and starting seedlings 4-6 weeks before the last spring frost date or buying starter plants to plant in early spring.

Broccoli with Goat Cheese and Walnuts
Dressed up with tangy buttermilk and a topping of tart chevre and walnuts, this side dish runs the gamut of flavors. With broccoli as its star, this dish is loaded with nutrients like vitamins A, C and folate.
SERVINGS: 6 (1/2-cup) servings
CARB GRAMS PER SERVING: 9
1     pound broccoli, trimmed and cut into 1-inch pieces
1/2     cup buttermilk
1     tablespoon chopped fresh flat-leaf parsley
1     tablespoon Dijon-style mustard
2     teaspoons extra-virgin olive oil
1     teaspoon chopped fresh thyme
1     teaspoon red wine vinegar
1     clove garlic, minced (1/2 teaspoon minced)
1/4     teaspoon kosher salt
1/8     teaspoon ground nutmeg
1/8     teaspoon freshly ground black pepper
1/2     cup thinly slivered red onion
1/4     cup coarsely chopped walnuts, toasted
1     ounce semi-soft goat cheese (chèvre) or feta cheese, crumbled

1. In a covered large saucepan cook broccoli in a small amount of lightly salted boiling water for 6 to 8 minutes or until crisp-tender. Drain and set aside.

2. In a large bowl whisk together buttermilk, parsley, mustard, olive oil, thyme, red wine vinegar, garlic, kosher salt, nutmeg, and pepper. Add the broccoli and red onion; stir gently to coat. Top with walnuts and goat cheese. Makes 6 (1/2-cup) serings.

Make-ahead directions:Prepare as directed, except do not top with walnuts and goat cheese. Cover and chill for up to 4 hours. To serve, top with walnuts and goat cheese.

Nutrition Facts Per Serving:

* Servings: 6 (1/2-cup) servings
* Calories105
* Total Fat (g)7
* Saturated Fat (g)2
* Cholesterol (mg)4
* Sodium (mg)212
* Carbohydrate (g)9
* Fiber (g)3
* Protein (g)5
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0
Diabetic Exchanges
* Vegetables (d.e.)1.5
* Fat (d.e.)1.5

 

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