Kitchen Hint of the Day! THURSDAY

February 27, 2020 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Those healthy Whole Grains…………………………..

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

Kitchen Hint of the Day!

November 4, 2018 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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The EGG…………

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Crunchy, Colorful Salads with Protein-Packed Ingredients

July 8, 2017 at 5:34 AM | Posted in diabetes, diabetes friendly, Diabetic Living On Line | Leave a comment
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From the Diabetic Living Online website its Crunchy, Colorful Salads with Protein-Packed Ingredients. Kick up those salads to new levels with these Diabetic Friendly recipes. recipes like; Lobster Roll Salad with Bacon Vinaigrette, Lemon-Lime Chicken, Kale, and Mango Salad, and Buffalo-Spiced Steak Salads with Blue Cheese Dressing. Find these and more all at the Diabetic Living Online website. Enjoy and Eat Healthy!


Crunchy, Colorful Salads with Protein-Packed Ingredients

Eating a salad shouldn’t feel like punishment. Our diabetic salads are tasty, filling, and feature a variety of healthy ingredients that keep you feeling full and satisfied. Piled high with sources of lean protein and vegetables, our salads are so good your body will thank you.


Lobster Roll Salad with Bacon Vinaigrette

Get ready to share photos of this gorgeous salad with your friends. They’ll want to come over and try this gourmet-worthy meal for themselves. The recipe yields six servings, so there‘s enough to go around…….


Lemon-Lime Chicken, Kale, and Mango Salad

This superfood salad is packed with nutrition: protein, calcium, vitamin C, vitamin A, antioxidants, and potassium. This diabetes-friendly meal also sneaks in fresh blueberries and hazelnuts for added flavor and health benefits…….


Buffalo-Spiced Steak Salads with Blue Cheese Dressing

If your family balks at the idea of salad for dinner, break out this beefy recipe that features its own homemade blue cheese dressing. You can even fire up the grill before placing the spicy grilled steak slices on a crisp bed of mixed greens. …….


* Click the link below to get all the Crunchy, Colorful Salads with Protein-Packed Ingredients

Kitchen Hint of the Day!

April 6, 2017 at 6:29 AM | Posted in Kitchen Hints | Leave a comment
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Bean Benefits……

Beans can are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc

Kitchen Hint of the Day!

August 1, 2016 at 4:47 AM | Posted in Kitchen Hints | Leave a comment
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Increase the protein in your meals……


When making your meals try working in combinations of simple proteins like beans, tofu, mushrooms, and even nuts into your meals at least once a week to save money and boost nutrition!

Kitchen Hint of the Day!

July 7, 2016 at 5:22 AM | Posted in Kitchen Hints | Leave a comment
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How healthy are Chia Seeds…….

To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten. Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

Apple Tarts in Phyllo Dough

June 6, 2013 at 8:55 AM | Posted in dessert, diabetes, diabetes friendly | Leave a comment
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Apple Tarts in Phyllo Dough


2 Golden Delicious apples
2 tablespoons packed brown sugar
1 tablespoon fresh lemon juice
1/2 teaspoon ground cinnamon
vegetable oil cooking spray
4 sheets phyllo dough, thawed according to package instructions
white of 1 large egg, lightly beaten


1/2 teaspoon ground cinnamon
1 teaspoon granulated sugar

Preheat oven to 350°F (175°C), center oven rack and line a baking sheet with parchment baking paper.
Peel, quarter and core the apples. Cut the apple quarters into thin slices and combine in a bowl with the brown sugar, lemon juice and cinnamon.
Spray each of the phyllo sheets with vegetable oil cooking spray and fold in half lengthwise. Spray again, then fold in half crosswise. Spray once more. Each phyllo dough sheet will be one quarter its original size.
Place 2 tablespoons of the apple mixture in the center of each phyllo sheet and fold all 4 corners into the center overlapping them slightly. Brush with the egg white. For the topping, mix together the cinnamon and sugar; sprinkle it evenly over the tops. Make 4 slits in each envelope to allow steam to escape during cooking.
Bake the tarts until slightly golden brown and hot in the center, about 15 minutes. Serve hot or at room temperature.
Makes 4 tarts.


Calories Per Serving: 90, Fat (g): .5, Calories from fat (%): 6, Cholesterol (mg): 0, Carbohydrates (g): 19, Protein (g): 2, Fiber (g): 2, Sodium (mg): 50.


Source: Adapted from The Everyday Gourmet Diabetes Cookbook by Mary Donkersloot, R.D. (Clarkson Potter, 1998).

Kitchen Hint of the Day!

February 26, 2013 at 12:32 PM | Posted in BEEF, bison, chicken, fish, vegetables | Leave a comment
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It’s important to make sure your family gets the appropriate amount of protein each day. However, the protein doesn’t need to come in complex forms like meat, fish, and poultry, which are the biggest contributors to a costly grocery bill. Try substituting combinations of simple proteins like beans, tofu, mushrooms, and even nuts in your meals at least once a week to save money and boost nutrition.


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