Saturday, September 26, 2009
Sunday, September 6, 2009
Chicken has become a staple in our family diet. Being low in fat, cholesterol and calories yet a good source of protein, makes chicken a healthy option. Oh my, it can be boring without changing it up a bit. With a busy schedule yesterday and making a vow that I would have somewhat of a relaxing weekend I opened the fridge and this idea popped into my head. It was a hit that required very little effort on my part!
chicken breasts/or tenders
paprika (I used Hungarian Sweet Paprika)
Sugar Free orange marmalade
Place chicken on shallow baking pan. I like to cover pan with foil for quick clean-up.
Season the chicken to taste with salt, pepper and paprika.
Coat each piece of chicken with a heaping teaspoon of marmalade.
Bake at 350 F for 50 minutes (for large breasts as in photo)
A touch of the warm, tangy sauce created in the pan was delicious over the brown rice.
Friday, September 4, 2009
- 2 1/2 cups whole wheat pastry flour
- 1/2 tsp salt
- 1/2 cup + 2 Tbls Canola oil
- 1/4 cup + 1 Tbls milk
- ***Place oil in freezer to get cold (this takes the place of cold butter and ice water.
- Place flour, salt into food processor. Run pulse three to four times.
- With processor running, add cold oil and milk slowly until it forms a ball around blade of processor.
- Dump out dough, form into two balls and compress into disc shapes. Wrap in plastic wrap and refrigerate for 30 minutes (can leave overnight).
- Remove dough from fridge and let sit for a few minutes before rolling out. Lightly dust surface (where you will roll out the dough) and rolling pin with flour and roll into a large circle.
- With a 5-6 inch tea saucer as a guide cut out small circles. Repeat until all of the dough is used.
- Place a small amount of the meat/lentil filling in the center of the small circles of dough and fold over. You will now have a half moon shape. Crimp the edges of the half circles well to seal.
- Place on parchment paper lined cookie sheet and bake at 375 F for approximately 30 minutes or until golden brown.
Click Here for Printable Recipe
Wednesday, September 2, 2009
I can make 5 loaves from grinding the wheat/grains to taking the hot bread out of the oven in 1 1/2 hours. The aroma of fresh baked bread seems to escape the walls of the kitchen into the neighborhood. It is a mystery how many family members seem to pop in just at the moment I am placing the loaves onto their cooling racks!
Click Here for Printable Recipe
Sunday, August 30, 2009
4 cups chopped fresh peaches
1/2 cup sweet red or orange pepper
1/2 cup chopped red onion
1 jalapeno pepper, remove seeds & veins then chop finely
Zest of 1 Lime
Juice of 2 limes
1-2 Tablespoons minced fresh cilantro (leaves only)
1/2 tsp. salt
Mix all ingredients, place in sealed refrigerator container until ready to use/serve.
I will use this on grilled fish or chicken. It has a light fresh flavor with just a slight kick, for more heat use a few of the seeds and veins of the jalapeno.
Click here for Printable recipe.
Sunday, August 16, 2009
My favorite meal on weekends is breakfast. Pancakes are not usually on the best food list for diabetics, but these pancakes are packed with whole grains, protein and fiber. They are delicious and the whole family loves them! Kids don't even realize how healthy they are! The fresh blueberries burst with their juicy flavor and color while cooking.
Blender pancakes are simple and quick to make, everything goes into the blender including the whole grains. Today I used a mixture of soft white wheat berries, spelt berries, brown rice, barley, and rye berries. You can use just soft white wheat berries or mix them up. The blender does all of the work for these healthy and scrumptious disks.
1-cup whole grains not ground grains (ie. Wheat, buckwheat, brown rice, spelt, rye or a mixture of all)
1 cup 1% milk
1 cup 1% milk (2nd cup of milk)
2 eggs or egg substitute equal to 2 eggs
1/3 cup canola oil
1 tsp. salt
1 tsp cinnamon
1 tsp vanilla
1 TBS Honey
! TBS. baking powder
1 Scoop Whey or Vegetable Protein powder (most health food/ or whole foods stores carry this/ minimum 20g protein)
¼ cup almond slivers
½ cup fresh blueberries
¼ cup old fashioned oats
In a blender combine the grains and 1 cup of the milk, blend for 2 minutes
Add: 1 cup of milk (this is the 2nd cup of milk) and blend 2 more minutes
Add: 2 eggs
1/3 cup canola oil
honey, vanilla, salt, cinnamon and protein powder
Blend well then add 1TBS baking powder
After pouring on the griddle, sprinkle top with:
Blueberries (you could also use raspberries, blackberries or chopped peaches)
Almond slivers ( chopped pecans or walnuts would be nice too)
Old fashioned oats
Pre-heat the griddle or frying pan to low/medium to medium (not too hot)
The whole grains take a bit longer to cook, high heat will burn them before they are cooked through.
Pour the batter to the size desired, ( a serving of 2/ 6" pancakes)
Cook, flipping over when top is bubbly and edges appear cooked.
Serve with sugar free syrup, or sugar free jam if desired, but they are good without too!
Freeze leftover pancakes for a quick breakfast on the go.
2-6” pancakes have a net carb of 20g
CLICK HERE FOR PRINTABLE RECIPE
Friday, July 24, 2009
Arizona summers are HOT, this year has been no exception. The past couple of weeks we have been in the 112 to 115 range. Yes, most of the time it is a dry heat, but during our "monsoon" season the humidity increases too!
The very thought of preparing a hot meal makes me perspire!
A few days ago my "fruit lady" received our shipment of Apricots from Utah. I came home with 27 pounds of the large, juicy, deep orange orbs. After making several batches of sugar free apricot jam (see sugar free strawberry jam recipe below and follow same directions), I found I still had many of the beauties left. From these spheres in waiting, came my idea for this deliciously satisfying cool dinner. I might add, it is a rapid fix as well after a busy day at the office!
1/2 bag of baby spinach (approx. 80g)
2 fresh apricots washed and sliced
1/8 cup sliced almonds
drizzle of Mexican Lime Olive Oil, about 1 teaspoon ** you may substitute 2 Tablespoons of EVOO with one packet of TrueLime added. Drizzle 1 teaspoon over salad.
1 oz soft Goat Cheese
Layer above ingredients and serve.
Use the NutritionData widget at the bottom of my blog for further details, but this is an abridgment of the food values in this salad.
2 Apricots = 8 carbs and 34 Calories and a bonus of 1 g fiber very high in potassium and other nutrients.
80 g of Spinach = 4 carbs and 5 g fiber and mega nutrients
1 oz Goat Cheese = O carbs (but caution it has 4 g saturated fat. little crumbles go a long way!
Sunday, July 5, 2009
Sunday, May 24, 2009
Saturday, March 28, 2009
If you are a fan of Indian and Central Asian cuisine, you will enjoy this recipe. While it seems difficult, it really isn't at all. I have mentioned before that using spices can add so much flavor to mundane foods. This is a perfect example. Don't let the long list of ingredients scare you away from trying this recipe. The aroma that filled the kitchen while preparing this dish was heavenly!
Saturday, March 7, 2009
This is a comfort food that is requested often, even by the children in the family!
Saturday, February 28, 2009
I am excited that it is asparagus season again. Most all of the local markets have it on sale now.
Monday, February 23, 2009
Tuesday, February 3, 2009
I am sure on some blog somewhere this or a similar recipe has been posted. The reason I am sharing this recipe with you is that I actually did it!! Guess what? You can too!! Who said that type 2 diabetics can't have fun with food? Key to success in controlling diabetes I believe is to experiment with good carb foods, fun foods and try new things.
Who would have believed that "I" could make Pita bread at home? Well, you can do it too!
It really isn't that difficult, nor are there many special supplies needed to complete this task.
A pizza stone is required. You can use any size, it may limit the amount of pita bread you can bake at one time, but as they only bake for 3 minutes (4 maximum) it really goes quite quickly.
You do need a stand mixer, heavy duty type (Bosch or Kitchen Aid etc.) as the dough is much like bread dough.
A kitchen scale to weigh the dough.
Parchment paper, which will make placing and removing the pita from the oven much easier.
The following recipe will make 9-10 pitas. One serving is a half of a pita which is a little less than 15 g carbohydrates (or one piece of whole wheat bread)
As I have mentioned in other posts, I grind my own wheat, it is high in fiber & nutrition.
Whole grain products are not only good for diabetics but the whole family. Many don't have a grain mill, so I would search for a food co-op that has fresh ground wheat in your area.
First and most important is to preheat your oven to 500 degrees F. or higher if your oven has a higher setting. Preheating is not just until your oven beeps, but at least 1/2 hour after that to insure your pizza stone is hot all the way through.
In your mixer: 2 Cups warm water 115 degrees F.
1 Tablespoon Honey or Agave Syrup
1 teaspoon Salt
1 Tablespoon dough enhancer
1 Tablespoon dough relaxer
1/2 cup vital wheat gluten (this is used in place of high gluten flour to keep the low carbs)
1 cup whole wheat flour
Mix all above on slow speed as you add more whole wheat flour, enough so the dough forms a SOFT ball. Once the dough forms a ball you continue to mix for 8 minutes. This allows the gluten to develop.
Place the dough on a oiled surface (to prevent sticking) Cut dough into 4 ounce pieces and roll into a ball. With a rolling pin, roll the balls into a 6-8 inch circle. You will need to lightly (Very lightly) dust the dough to keep from sticking to the pin. The technique to rolling the pita is important, and may take a little practice, but again, if I can do this Anyone can do this!
Be careful and only roll from the middle of the dough and not completly to the edge. You must never roll completely off the edge of the pita as this will prevent the bread from creating a pocket.
Place the pitas on a parchment paper that you place on the under side of a cookie sheet.
Pull the parchment off the cookie sheet onto the pizza stone.
Bake for 3-4 minutes. It is amazing to watch them pocket!
No fear if they do not pocket they are still delicious and can be opened with scissors. You can also cut them into pie shapes and bake until crispy for pita chips!
When you remove the pita from the oven, place them immediately in a plastic bag to steam and cook for 5 minutes. Then remove from the bag and allow to cool on a rack before storing in another plastic bag. These can be frozen easily too!
If you have questions or need help just let me know! I made these Sunday for the Super Bowl and filled with Chicken Salad.