Showing posts with label diabetic friendly. Show all posts
Showing posts with label diabetic friendly. Show all posts

Monday, August 27, 2012

Splendid Salads: shrimp corn and green bean salad

Your freezer can be your best ally for vegetables.
  • vegetables are already chopped for you
  • they can be more affordable then fresh
  • they are often a blend of colors; what gives vegetables and fruits their colors also gives them some of their nutrition, so a variety of colors is a variety of nutrients
  • vegetables to be frozen are picked when they're ripe; many "fresh" fruits and vegetables are picked before they're ripe so that they don't spoil during shipping around the globe. This means not only were fewer vitamins, minerals and phytochemicals developed during the growth of the fruit or vegetable, more are lost as they degrade while traveling to get to your kitchen.

This salad is a complete meal. The fresh parsley makes the whole salad seem fresh, even though most ingredients came from the freezer. Keep a pot of fresh parsley in your window and use it year round! Olive oil and almonds provide healthy fats, the shrimp is lean protein and the corn is your whole grain. Complete with lots of veggies from the green beans and tomatoes, lunch is served!

This quick meal that can come together in five minutes. Really! Pop some green beans in the microwave and by the time they're done, everything else is ready.

On your mark, get set, go!

Shrimp corn and green bean salad

  • 1 7.5 ounce box frozen green beans with almonds
  • 3 ounces frozen shrimp, peeled and devained 
  • 1/2 cup frozen corn
  • 1/2 cup cherry tomatoes
  •  one handful of fresh parsley
  • Olive oil and vinegar
  • Salt and pepper
  1. Remove green beans from plastic packaging and microwave in a glass or ceramic dish for 5 or so minutes (I don't like to microwave in plastic. Ick.)
  2. Thaw shrimp and corn under running warm water in a colendar
  3. Chop tomatoes and parsley
  4. Check microwave. Done yet? You're ready!
  5. Toss green beans with shrimp, corn, tomatoes, parsley and almonds. Use the same dish you microwaved the green beans in, no need to make more dishes. Drizzle on a bit of olive oil and vinegar to taste and add a bit of salt and pepper. Dig in!
Microwave green beans until tender in glass or ceramic dish
Thaw corn and cooked shrimp
Chop parsley and tomatoes
Drain green beans, add shrimp and corn
Add everything else and dig in!
 

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Wednesday, August 8, 2012

Decadent Dip: roasted carrot hummus a l'orange

Decadent Dip: roasted carrot hummus

Watch out folks; hummus is putting on his fancy pants. His orange fancy pants! 

I am a huge fan of hummus; I love making it at home even more becuase it costs a fraction of store bought and you can experiment with flavors. You also cut out some of the packaging. Triple win.

This is a recipe that I am especially proud of! It is just so delicious and the bright orange color is really beautiful too. I hope you'll try it; I bet you'll love it (almost) as much as I do.
Garnish with an orange wedge for some extra flair


Roasted Carrot Hummus a l'Orange

  • 1 16-ounce can chickpeas (aka garbonzo beans) drained and rinsed
  • 1 cup roasted carrots
  • 2 tablespoons olive oil
  • juice and zest from one orange
  • 2 tablespoons tahini
  • 1 teaspoon minced garlic (1 clove or so)
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin (or more, to taste)
  • black pepper and salt, so taste
1. Roast carrots until tender and nicely browned.
2. Place all ingredients in a food processor or kick-butt blender and puree until very smooth. Taste (try not to get weak in the knees) and adjust seasonings as needed
3. Try this fabulous spread on crackers, raw veggies, spread on toast and by the spoonful!Mais oui!

Gather your ingredients
Roast your carrots; no need to peel
Plop everything in the food processor et voila!
So pretty...are you licking the screen?


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Monday, July 30, 2012

Fruit "Ice-Creams" more delicious treats

Strawberry-Banana "Ice-cream"

This is such a cool trick! Using frozen fruit and your food processor, we make a ice-cream-like treat that satisfies your sweet tooth without ruining your healthy eating plans!

Low-cal Sundae!
This is a follow up to the original recipe that used only banana; most taste testers loved it, but my dad thought it was too "banana-y", which isn't surprising as it was the only ingredient! For this version, I made two batches; one with half strawberries and half banana, one with banana flavored with cocoa powder and vanilla. I scooped both flavors in a cute dish and topped it like a sundae with sliced strawberries and mini chocolate chips. Delish!

Simply freeze fruit of choice; bananas work well, but so do strawberries, mangoes, peaches and more!

Place fruit in food processor (most blenders won't cut it for this recipe) and puree until smooth and creamy. Some fruits might need a splash of milk, but plain bananas will not. Add flavors if you wish, such as cocoa powder, peanut butter, vanilla extract or cinnamon.

Scoop into your dish and add toppings if you like, or enjoy plain!

Freeze fruit
Half-way there!

Creamy and delicious "ice-cream"; thick enough to scoop!

Do you have a food processor in your kitchen? They're such a great tool to have and last for years. This one is well rated on amazon and is Amazon Prime eligible.




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Friday, July 13, 2012

Breakfast of champions: awesome greek yogurt parfait

Breakfast of champions: awesome greek yogurt parfait

Breakfast really is an important part of having a healthy day and the name comes from the original intention; breaking the fast from your night of slumber. It is important to jump start your metabolism so that your body is ready to use the nutrients and calories provided rather than trying to store them (ie build fat). 

Yogurt is a great choice as it is a rich source of protein and if you choose one with live and active cultures, you're also getting a nice dose of healthy bacteria, also known as probiotics, to keep your immune system strong and your gut happy. Greek yogurt is also a great choice because it is strained and therefore has a higher amount of protein per serving. 

The trouble is, most fruit flavored yogurts are LOADED with sugar. While some sugar is naturally occurring from both the milk and the fruit, labeling doesn't differentiate between that and what is added. Plain yougurt is lower in sugar, but in my opinion, a bit dull (and I'm a dietitian!).

Enter the parfait!

This is a great option because you can prepare your breakfast the night before; in a bowl if you're going to eat at home or in a glass jar if you're going to hit the road and take breakfast with you.

Greek yogurt parfait:

  • 1 cup plain greek yogurt
  • 1/2 - 1 cup berries, fresh or frozen (raspberries are the highest in fiber)
  • flavorings such as cinnamon, vanilla extract or nutmeg
  • 1-2 tablespoons slivered almonds

  1. Scoop your yogurt into desired bowl or jar. Add seasonings to taste and mix it up!
  2. Pour fresh or frozen fruit on top
  3. Top with almonds
  4. In the morning, the fruit will have gotten juicy and when you stir up the parfait, the ruby red color is lovely (although perhaps defeating the purpose of layering the parfait...)


Plain yogurt spiced up with cinnamon and vanilla


Frozen fruit is often less expensive than fresh (but is just as nutritious)

Ready for the fridge!

Breakfast of champions!

In terms of minding your wallet, I also love getting the large containers of yogurt as they're usually less expensive per serving. This is also lighter on the planet because I reuse those containers. Other than starting seeds, I don't have much use for those individual yogurt cups and you can't always recycle them either.

Added bonus of the spices? Beyond excellent flavor, they're also loaded with antioxidants! You can also add them to your coffee grounds before brewing your morning Joe. Double dose of antioxidants in the morning? Double win!

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