Great Appetizers: Artichoke Stuffed Mushrooms

stuffed mushrooms

Ingredients:

  • 24 medium baby bella or white mushrooms
  • 4 teaspoons extra-virgin olive oil, divided
  • 2 tablespoons minced shallot
  • 2 cloves garlic, minced
  • 1/2 cup drained marinated artichoke hearts, chopped
  • 3 tablespoons panko breadcrumbs, divided
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons low-fat mayonnaise
  • 1/8 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions:

  1. Position rack in upper third of oven; preheat broiler to low. Coat a 9-by-13-inch metal baking pan with cooking spray.
  2. Remove and finely chop mushroom stems. Heat 1 teaspoon oil in a medium skillet over medium heat. Add the stems, shallot and garlic and cook, stirring, until the liquid is evaporated, about 5 minutes. Transfer to a bowl and stir in artichoke hearts, 2 tablespoons breadcrumbs, Parmesan, mayonnaise and thyme.
  3. Toss the mushroom caps in another bowl with 2 teaspoons oil, salt and pepper. Stuff each with filling and place in the prepared pan. Combine the remaining 1 tablespoon breadcrumbs and 1 teaspoon oil and sprinkle on the mushrooms.
  4. Broil on the upper rack until the mushrooms are soft and the breadcrumbs are golden, 15 to 20 minutes.

Nutrition Information per Serving:

  • One servings is equal to three stuffed mushrooms
  • 66 calories
  • 4 g fat
  • 6 g carbohydrates
  • 1 g total sugars
  • 2 g protein
  • 1 g fiber
  • 159 mg sodium

*Recipe from Eating Well: http://www.Eating Well.com*

September 10, 2014 at 9:45 am Leave a comment

Spaghetti Squash Bake

spaghetti squash

Ingredients

  • About 3 cups cooked spaghetti squash
  • 2 large garden tomatoes sliced
  • Kosher salt
  • Garlic powder, onion powder, dried basil, dried parsley for sprinkling
  • 5oz of fancy shredded Mexican cheese blend (separated)
  • Fresh basil for garnish

Directions

  1. Preheat the oven to 350 degrees.
  2. Spray a 11 x 9 casserole dish with non-stick spray.
  3. Spread about 1 cup of spaghetti squash on the bottom.
  4. Top with a layer of sliced tomatoes. Sprinkle with kosher salt and spices.
  5. Top with 1.5 oz of cheese.
  6. Add another layer of squash, then tomatoes, spices and cheese. Top with a final layer of squash.
  7. Top with the last 2 oz of cheese and sprinkle with the spices one last time.
  8. Bake for 30 minutes uncovered.
  9. Top with some fresh cut basil and cut into 6 serving sizes about 3×3 inches each.

Nutrition Information per Serving (makes 6 servings):

  • Calories: 100
  • Total Fat: 5g
  • Fiber: 2g
  • Sugar: 4g
  • Carbohydrate: 9g
  • Protein: 7g

*Recipe from Green Lite Bites: http://greenlitebites.com*

 

September 8, 2014 at 10:00 am Leave a comment

Meatless Monday: Black Bean Patties with Avocado Mayo

black bean burger

Ingredients:

Mayonnaise

  • 1/2 ripe medium avocado, peeled and pitted
  • 2 Tbsp canola mayonnaise
  • 1 Tbsp fresh lime juice
  • 1 Tbsp water
  • 1/4 cup chopped fresh cilantro leaves

Burgers

  • 1 15 oz can black beans, rinsed and drained
  • 1/2 of 15 oz can kidney beans, rinsed and drained
  • 1/2 cup finely chopped green bell pepper
  • 1/3 cup quick-cooking oats
  • 2 large egg whites
  • 1 Tbsp canola oil
  • 1/8 – 1/4 tsp cayenne pepper
  • canola oil cooking spray
  • 4 whole-wheat hamburger buns, split and toasted
  • 1/4 cup thinly sliced red onion 
  • 4 tomato slices
  • 4 lettuce leaves
  • 4 lime wedges

Directions:

  1. Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
  2. Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
  3. Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
  4. To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Low-carb tip: If desired, skip the buns and serve the patties on the lettuce leaf, tomato slice, and onion.

Nutrition Information:

  • Calories: 300
  • Protein: 19 g
  • Sodium:  785 mg
  • Cholesterol: 0 mg
  • Fat:  12 g
  • Dietary Fiber:  10 g
  • Carbohydrates:  33 g

*Recipe from Diabetic Gourmet: http://diabeticgourmet.com/*

August 18, 2014 at 8:41 am Leave a comment

Tips for Driving Safe wtih Diabetes

driving

Driving safely is not just about watching where you are going, it is also about watching where your blood sugar is going.  You are at higher risk for a low blood sugar if you take insulin or diabetes medications that lower blood sugar.  Low blood sugar can interfere with your judgment to drive, and can be fatal to you and others.

To keep you and others safe on the road, below are tips for safe driving:

Check before you drive
Before you get behind the wheel, check your blood sugar.  It should be above 100 mg/dlbefore you drive.  If it is below 70 mg/dl treat with 15 gms of fast-acting carbohydrate, and check again in 15 minutes.  Consider calling someone if you are by yourself. Do not start your car until you recheck your sugar and treat until you are above 100 mg/dl.

Check regularly
Check your blood sugar every 1-2 hours during your trip and to pull over at the first sign of a low blood sugar.  Check every time you make a pit stop.

Plan your trip
Plan your trip carefully. Never miss a meal or snack before you drive.
Think about the length of your drive, and if the carbohydrate amount you ate will be enough to keep your blood sugar in the safe range.

Be Prepared
Keep your meter and a fast acting carbohydrate like glucose tabs, hard candy, juice, or regular soda within reach. And remember to pack snacks.

Wear Medical ID
Make sure to wear a medical bracelet or keep a diabetes identification card in your wallet. If you do suffer from a low blood sugar episode, this will allow for identification by medical personnel.

August 6, 2014 at 10:00 am Leave a comment

Meatless Monday: Tofu and Green Bean Stir-fry

tofu green bean stirfry

Ingredients:
1/2 cup water, divided
1/4 cup reduced-sodium soy sauce
1 tablespoon tomato paste
2 teaspoons balsamic vinegar
2 teaspoons sugar
1/4-1/2 teaspoon crushed red pepper
1 teaspoon plus 2 tablespoons cornstarch, divided
1 14-ounce package extra-firm tofu, drained
2 tablespoons canola oil, divided
4 cups green beans, trimmed and cut in half
4 cloves garlic, minced
2 teaspoons minced fresh ginger

Preparation:
1.Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2.Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3.Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Tips & Notes Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Nutrition per Serving:
218 calories
11 g fat
0 mg cholesterol
20 g carbohydrates
2 g added sugars
12 g protein
5 g fiber
672 mg sodium
364 mg potassium

 

*Recipe from Eating Well: http://www.EatingWell.com*

August 4, 2014 at 10:49 am Leave a comment

Beat the Summer Heat: Moving Your Physical Activity Indoors

wii fit

Summer heat can sometimes be brutal when trying to be physically  active. The best route is to try to find ways of being active indoors, like finding a gym or recreational center. But, if cost is an issue, you can try these ideas for activity at home.

Wii Fit.  You see your kids doing it, why not join them? This is a good way to get started doing more physical activity indoors.

Workout DVDs.  Insanity and P90X are good sources for more intensity. Also, fun ones to try are dance videos like Zumba. For strength and core training try yoga or pilates.

Swimming!   This is a great way to burn calories and stay cool. Look at your local community pool or recreational pool for hours of availability.

Household chores. Vacuuming, dusting, and cleaning can also burn calories.

Early Hour Walks.  Walking 30 minutes briskly in the morning when it is cooler may be tough to get started, but it will provide you with more energy throughout the day as well as relief and satisfaction that you got your workout done for the day.

We all know working out in the heat is tough, but get CREATIVE! And feel good about putting those shorts and sleeveless shirts on!

July 30, 2014 at 10:06 am 1 comment

Happy Independence Day!

Happy 4th of July

July 4, 2014 at 10:00 am Leave a comment

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