PUMPKIN FLAN

October 20, 2022 at 6:01 AM | Posted in Diabetic Gourmet Magazine | 1 Comment
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Here’s a Delicious Fall Dessert, PUMPKIN FLAN. To make this Dessert you’ll be needing Eggs, Pumpkin Puree, Maple Syrup, Canola Oil, Vanilla Extract, Spices, and Low Fat Milk. There’s 190 calories and 22 net carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

PUMPKIN FLAN
Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way. Recipe for Pumpkin Flan from our Dessert recipe section.

Ingredients

canola oil cooking spray
3 eggs, omega-3-enriched if available
1-1/4 cup pumpkin puree (300 mL)
1/2 cup maple syrup (125 mL)
2 Tbsp canola oil (30 mL)
1-1/2 tsp pure vanilla extract (7 mL)
3/4 tsp ground cinnamon (4 mL)
1/4 tsp ground ginger (1 mL)
1/4 tsp ground cloves (1 mL)
1/4 tsp salt (1 mL)
1-1/2 cups low-fat milk, heated until very hot (375 mL)
Boiling water, about 1 quart (1.13 L)
ground nutmeg (garnish)

Directions

1 – Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
2 – In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup (125 mL) flan mixture into each prepared ramekin.
3 – Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4 – Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5 – Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
NOTES:
Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.

Recipe Yield: Yield: 8 servings. Serving size: 1 flan.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 190
Fat: 7 grams
Saturated Fat: 1.5 grams
Fiber: 2 grams
Sodium: 220 milligrams
Cholesterol: 110 milligrams
Protein: 6 grams
Carbohydrates: 24 grams
https://diabeticgourmet.com/diabetic-recipes/pumpkin-flan

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Kitchen Hint of the Day!

October 5, 2022 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Lighten up your recipes…..

In soups and sauces you can replace whole milk or cream with low-fat milk, evaporated fat-free milk, or nonfat dry milk. Also in puddings and other desserts: Replace whole milk or cream with low-fat milk or fat-free condensed milk. Eat Healthy!

Savory Bread Pudding

April 12, 2022 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I have a Savory Bread Pudding recipe I’m passing along. This one is made using Olive Oil, Red Bell Pepper, Onion, Egg Whites, Low Fat Milk, Apple and Maple Chicken Sausage, Whole Wheat Bread, and Shredded Low Fat Cheddar Cheese. 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 2022! https://www.diabetesselfmanagement.com/

Savory Bread Pudding
The best of both worlds come together with this recipe for bread pudding; combining sweet apples, chicken and maple breakfast sausage for the ultimate fall flavor combo. A great dish if you’re attending a big family dinner or a potluck with friends, this recipe is sure to become a go-to this season!

Ingredients
1 tablespoon olive or vegetable oil
1 red bell pepper, diced
1 cup diced onion
3 large egg whites
2 cups low-fat (1%) milk
9 small links (6 ounces) fully cooked chicken, apple, and maple breakfast sausage, thinly sliced
8 slices whole wheat or multigrain bread, cut into 1-inch squares
1/2 cup shredded low-fat sharp Cheddar cheese

Directions
Yield: 6 servings
Serving size: 1/6 of recipe

1 – Preheat oven to 350°F. Coat 11×7-inch baking dish or shallow casserole with nonstick cooking spray. Heat large skillet over medium heat until hot. Add oil, bell pepper, and onion. Cook 6 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; set aside.

2 – Meanwhile, whisk together egg whites and milk in large bowl. Stir in sausage and bread; mix well. Add cooked vegetables; mix again. Transfer mixture to prepared baking dish, pressing down lightly. (At this point, dish may be covered and refrigerated up to 6 hours before baking.)

3 – Bake, uncovered, 40 to 45 minutes or until puffed and center is set. Remove from oven. Sprinkle cheese over pudding. Return to oven; bake 2 minutes or until cheese melts slightly. Cut into 6 squares.

Nutrition Information:
Calories: 224 calories, Carbohydrates: 23 g, Protein: 17 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 34 mg, Sodium: 489 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/savory-bread-pudding/

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.
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Tortilla Toasts with Avocado-Olive Salsa

April 9, 2022 at 6:01 AM | Posted in Appetizers, CooksRecipes | Leave a comment
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Here’s a recipe for a Tortilla Toasts with Avocado-Olive Salsa. To make this recipe you’ll be needing Tomatoes, Olives, Avocado, Lime Juice fresh Cilantro, Garlic, Salt, Eggs, Low Fat Milk, Flour Tortillas, and Cooking Spray. 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 2022! https://www.cooksrecipes.com/index.html

Tortilla Toasts with Avocado-Olive Salsa

Recipe Ingredients:
1 1/2 cups seeded and diced tomatoes
1 cup ripe olives, halved
1 cup diced avocado
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1 teaspoon minced garlic
1/4 teaspoon salt
2 large eggs
2 tablespoons low-fat milk
4 (6-inch) flour tortillas
Cooking spray

Cooking Directions:
1 – In a medium sized bowl, combine tomatoes, olives, avocado, lime juice, cilantro, garlic and salt. Set aside.
2 – In a separate shallow bowl, whisk together eggs and milk. Place tortilla in egg mixture and soak for 3 to 5 minutes.
3 – Heat a medium-sized sauté pan over medium heat. Lightly coat with cooking spray. Place one tortilla in the pan and cook for 2 minutes until golden, then flip and continue cooking on other side for 1 to 2 minutes. Repeat with remaining tortillas.
4 – To serve, place 1 tortilla on each plate and serve with approximately 3/4 cup of salsa.
Makes 4 servings. (1 tortilla and 3/4 cup salsa per serving.)

Nutritional Information Per Serving (1/4 of recipe): Calories: 216; Calories From Fat: 40; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 1mg; Total Carbs: 26g; Fiber: 4g; Protein: 7g.
https://www.cooksrecipes.com/appetizer/tortilla_toasts_with_avocado-olive_salsa_recipe.html

Savory Bread Pudding

July 9, 2020 at 6:01 AM | Posted in dessert, diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I also have a Savory Bread Pudding recipe I’m passing along. This one is made using Olive Oil, Red Bell Pepper, Onion, Egg Whites, Low Fat Milk, Apple and Maple Chicken Sausage, Whole Wheat Bread, and Shredded Low Fat Cheddar Cheese. This recipe is also 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/

Savory Bread Pudding
The best of both worlds come together with this recipe for bread pudding; combining sweet apples, chicken and maple breakfast sausage for the ultimate fall flavor combo. A great dish if you’re attending a big family dinner or a potluck with friends, this recipe is sure to become a go-to this season!

Ingredients
1 tablespoon olive or vegetable oil
1 red bell pepper, diced
1 cup diced onion
3 large egg whites
2 cups low-fat (1%) milk
9 small links (6 ounces) fully cooked chicken, apple, and maple breakfast sausage, thinly sliced
8 slices whole wheat or multigrain bread, cut into 1-inch squares
1/2 cup shredded low-fat sharp Cheddar cheese

Directions
Yield:
6 servings

Serving size:
1/6 of recipe

Preheat oven to 350°F. Coat 11×7-inch baking dish or shallow casserole with nonstick cooking spray. Heat large skillet over medium heat until hot. Add oil, bell pepper, and onion. Cook 6 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; set aside.

Meanwhile, whisk together egg whites and milk in large bowl. Stir in sausage and bread; mix well. Add cooked vegetables; mix again. Transfer mixture to prepared baking dish, pressing down lightly. (At this point, dish may be covered and refrigerated up to 6 hours before baking.)

Bake, uncovered, 40 to 45 minutes or until puffed and center is set. Remove from oven. Sprinkle cheese over pudding. Return to oven; bake 2 minutes or until cheese melts slightly. Cut into 6 squares.

Nutrition Information:
Calories: 224 calories, Carbohydrates: 23 g, Protein: 17 g, Fat: 7 g, Saturated Fat: 3 g, Cholesterol: 34 mg, Sodium: 489 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/savory-bread-pudding/

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/

Avocado Summer Soup

June 30, 2020 at 6:01 AM | Posted in diabetes friendly, Diabetes Self Management, Soups | Leave a comment
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I’m passing along another Diabetic Friendly Recipe, Avocado Summer Soup. Beat the heat with Chilled Soup! It’s made using Onion, Clove, Canola Oil, Haas Avocados, Lime Juice, Sherry, Low Sodium Chicken Stock, Hot Pepper Sauce, Cilantro, Low Fat Milk, and Kosher Salt. 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/

Avocado Summer Soup
Get a hearty dose of healthful monounsaturated fats in this fragrant and beautifully colored low-carb avocado soup. Chilled and refreshing, it’s perfect for eating al fresco on a hot summer night!

Ingredients
1 small onion, finely chopped
1 garlic clove, minced
1 tablespoon canola oil
2 large ripe Haas avocados
1/4 cup lime juice
2 tablespoon sherry
1 (14-ounce) can low-sodium chicken stock (or 1 1/2 cups homemade chicken broth)
1/2 teaspoon hot pepper sauce
2 tablespoon chopped fresh cilantro
2 cups low-fat milk
Dash kosher salt

Directions
Yield: 8 servings
Serving size: 1/8 of recipe

1 – Sauté the onion and garlic in the oil until soft and fragrant. Set aside.

2 – Peel and chop the avocado. Purée in a blender or food processor with the onion and garlic mixture, the lime juice, and the sherry.

3 – Add chicken broth and hot sauce. Process until blended. Pour into a large serving bowl and add the chopped cilantro and milk. (Use more or less to achieve desired consistency.)

4 – Add salt to taste and chill for 2 to 3 hours before serving.

5 – Garnish with more chopped cilantro.

Nutrition Information:
Calories: 125 calories, Carbohydrates: 9 g, Protein: 4 g, Fat: 9 g, Saturated Fat: 1.5 g, Cholesterol: 5 mg, Sodium: 50 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/snack/avocado-summer-soup/

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/

Diabetic Dish of the Week – Herbed Cheese Mini Peppers

November 11, 2014 at 6:39 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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Herbed Cheese Mini Peppers

 

Ingredients

10 red, yellow, and/or orange miniature sweet peppers (6 to 8 ounces total)
1 – 8 ounce package reduced-fat cream cheese (Neufchatel), softened
1 tablespoons chopped fresh oregano, rosemary, tarragon, or thyme, or 1/2 to 1 teaspoon dried oregano, rosemary, tarragon, or thyme, crushed
Finely shredded lemon peel (set aside)
1 tablespoon lemon juice
1 tablespoon fat-free milk
Fresh oregano leaves (optional)

 

Directions

Halve each sweet pepper lengthwise. Remove the seeds; set peppers aside.
In a small bowl, stir together cream cheese, the chopped or dried herb, lemon juice, and the 1 tablespoon milk. Stir in additional milk, if needed to reach piping consistency.
Pipe or spoon cream cheese mixture into pepper halves. Sprinkle cream cheese mixture with lemon peel. If desired, garnish with oregano leaves.

 
Nutrition Facts (Herbed Cheese Mini Peppers)
32 cal., 3 g fat (2 g sat. fat, 9 mg chol., 46 mg sodium, 1 g carb., 0 g fiber, 1 g pro.

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