Meatless Monday: Lentil and Sweet Potato Stew

lentil sweet potato stew


  • 5 – 6 cups unsalted soup stock
  • 1 cup brown lentils
  • 1 Tbsp olive oil
  • 1 Tbsp fresh garlic clove, peeled & minced
  • 1 Tbsp fresh jalapeño pepper, seeded & minced
  • 2 – 3 cups peeled sweet potatoes or yams, cut in 1 inch pieces
  • 1 cup diced celery
  • 1/2 cup diced green pepper
  • 1/2 cup diced red pepper
  • 1/2 tsp dried thyme
  • 1 tsp dried basil leaf
  • 1 tsp paprika
  • 1 tsp coriander
  • 1/2 tsp cumin
  • 1/2 tsp fennel
  • 3 Tbsp tomato paste
  • Fresh pepper to taste
  • 1/4 cup minced fresh parsley


  1. Rinse and drain the brown lentils. Add to soup stock, bring to boil, cook covered on low for 30 minutes
  2. Heat the oil on medium low in a sauté pan
  3. Sauté the minced garlic and jalapeño 2 minutes or until soft
  4. Add the rest of the veggies, turn up the heat to med-high and sauté 5 minutes
  5. Stir in the spices and sauté another minute
  6. Add the lentils and soup stock, bring to a boil, turn the heat to low, cover and cook for about 20 minutes or until the veggies are tender
  7. Stir in salt & pepper, optional Braggs, or soy sauce and molasses
  8. Add the parsley and serve

Nutrition Information per Serving:

  • 220 calories
  • 40g carb
  • 3g total fat
  • 250 mg sodium
  • 13g fiber
  • 10 g protein

*Recipe from Savvy Vegetarian:*

September 29, 2014 at 10:23 am Leave a comment

Healthy and Delicious Ways to Eat Your Autumn Veggies

autumn veggies

Beets – Peel and shred raw beets for use in salads. Season cooked beets with margarine.

Broccoli – Cut into diagonal slices and sauté in light soy sauce. Dress steamed broccoli with vinaigrette, lemon butter, olive oil, garlic, toasted nuts or cheese.

Brussels Sprouts – Top cooked sprouts with vinaigrette, toasted nuts, or a white sauce flavored with cheese or Dijon mustard.

Cabbage – Pan Fry shredded cabbage and chopped onions in canola oil, or bake in a light cream sauce.

Cauliflower – Top cooked cauliflower with browned butter, lemon butter, nutmeg, or cheese. Try cauliflower in a curry.

Collards – Sauté with garlic and onion. Try them in a peanut sauce.

Fennel – Add boiled and diced bulbs to rice, pasta, or polenta.

Kale – Sauté with corn and sweet red pepper. Sprinkle cooked kale with vinegar and serve with polenta. Mix leftovers with mashed potatoes.

Kohlrabi – Raw slices or sticks make a tasty snack. Add slices to salads or grate and marinate in salad dressing. Season cooked kohlrabi with margarine,  lite cream or cheese sauce.

Parsnips – Cut raw fresh parsnips into sticks like carrots and eat with dip or shred and add to salad. Cooked parsnips can be  with or mashed instead of potatoes. Roasting enhances sweetness.

Rutabagas – Mash and serve cooked rutabagas like or with mashed potatoes. As with other winter root vegetables, roasting brings out the sweetness.

Sweet Potatoes – Season cooked mashed sweet potatoes with cinnamon, ginger and nutmeg. Or mix applesauce and sweet spices in baked sweet potatoes, top with nuts.

Turnips – Slice or julienne young turnips and eat raw with a dip or peanut butter. Add shredded raw turnips to salads. Bake turnips with sweeter root vegetables like carrots and parsnips. When boiled and then pureed with a potato, turnips make a delicious, low-starch alternative to mashed potatoes.

Winter squash – Flavor cooked squash with margarine and cinnamon, or olive oil and herbs. Cooked spaghetti squash can be used like pasta.

September 26, 2014 at 10:00 am Leave a comment

Flu Season: Be Prepared

flu season ahead

According to the Center for Disease Control (CDC), there are three steps you can take to try to protect yourself and others from getting influenza (the flu):

  1. Get the Flu Vaccine – The CDC recommends a flu vaccine every year (protects against the three most common flu viruses).  Individuals who are six months of age and older are able to get a flu vaccine.  People at high risk for getting the flu include: young children, pregnant women, people with chronic health problems (asthma, diabetes, heart and lung disease) and people 65 years and older.  Health care workers who work with individuals at high risk should get the flu vaccine to prevent spreading the flu to others.
  2. Take Action to Prevent the Spread of Germs – Cover your cough or sneeze!  Cough or sneeze into your sleeve or use a tissue and throw into the trash after you are done.  Wash your hands frequently with soap and water (use alcohol-based hand rub if soap and water not available). Try not to touch your eyes, nose and mouth.
  3. Take Antiviral Drugs as Prescribed by Your Doctor — Antiviral drugs are not antibiotics, but drugs that can make the illness milder and shorten the duration of illness.  Antiviral drugs usually work best for treatment when given within 2 days of the individual getting sick.

For more information on what to do if you get the flu, visit the CDC website.

September 25, 2014 at 9:59 am Leave a comment

Great Appetizers: Artichoke Stuffed Mushrooms

stuffed mushrooms


  • 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


  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*

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

Spaghetti Squash Bake

spaghetti squash


  • 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


  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:*


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

Meatless Monday: Black Bean Patties with Avocado Mayo

black bean burger



  • 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


  • 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


  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:*

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

Tips for Driving Safe wtih Diabetes


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

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