- 1 can chickpeas, rinsed and drained
- 1 small onion, chopped
- 2-4 garlic cloves, peeled
- 2 Tbsp chopped fresh parsley
- 2 Tbsp chopped fresh cilantro
- 1 tsp ground cumin
- 1/4 tsp salt
- pinch dried chili flakes
- 1/4 cup whole wheat flour
- 1 tsp baking powder
- canola oil for cooking
- fresh pitas, tzatziki, chopped cucumber, tomatoes and red onion
- Preheat oven to 425F.
- Place chickpeas, onion, garlic, parsley, cilantro, cumin, salt, and chili flakes in bowl of food processor and pulse until combined but still chunky.
- Add flour and baking powder and pulse until it turns into soft mixture that you can roll into balls without sticking to your hands. (Add another spoonful of flour if it seems too sticky.)
- Roll dough into meatball-sized balls and gently flatten each into little patty.
- Place patties on heavy-rimmed baking sheet, preferably one that’s dark in color. Brush each patty with canola oil, flip them over and brush other side.
- Roast for 15 minutes, then flip them over and roast for another 10 minutes, until crisp and golden on both sides.
- Serve warm, wrapped in pitas, with tzatziki, chopped cucumber, tomatoes and red onion.
Nutritional Information per Serving (3 pieces of falafel):
- Calories: 180
- Protein: 9 g
- Sodium: 150 mg
- Cholesterol: 0 mg
- Fat: 6 g
- Saturated Fat: 0 g
- Dietary Fiber: 6 g
- Carbohydrates: 27 g
*Recipe from Diabetic Gourmet: http://diabeticgourmet.com*
- 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
- Rinse and drain the brown lentils. Add to soup stock, bring to boil, cook covered on low for 30 minutes
- Heat the oil on medium low in a sauté pan
- Sauté the minced garlic and jalapeño 2 minutes or until soft
- Add the rest of the veggies, turn up the heat to med-high and sauté 5 minutes
- Stir in the spices and sauté another minute
- 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
- Stir in salt & pepper, optional Braggs, or soy sauce and molasses
- 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: http://www.SavvyVegetarian.com*
• 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.
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):
- 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.
- 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.
- 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.
- 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
- Position rack in upper third of oven; preheat broiler to low. Coat a 9-by-13-inch metal baking pan with cooking spray.
- 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.
- 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.
- 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*
- 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
- Preheat the oven to 350 degrees.
- Spray a 11 x 9 casserole dish with non-stick spray.
- Spread about 1 cup of spaghetti squash on the bottom.
- Top with a layer of sliced tomatoes. Sprinkle with kosher salt and spices.
- Top with 1.5 oz of cheese.
- Add another layer of squash, then tomatoes, spices and cheese. Top with a final layer of squash.
- Top with the last 2 oz of cheese and sprinkle with the spices one last time.
- Bake for 30 minutes uncovered.
- 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*