Week of Sept 24 to 30
Looking for a light and easy side to add to a great meal, try this! Refreshing, fast, and easy - this family friendly, low calorie salad will quickly become a household favorite! Even suitable for diabetics and sodium restrictions. Just always remember your portion sizes.
Carrot Broccoli Salad
35 calories; 1g fat, 6 g carbohydrates; 1 g protein; 43 mg sodium ( all er serving)
1 cup raw carrots julienned (or shredded/matchstick purchased from store)
1 cup raw broccoli julienned (or broccoli slaw purchased at store in produce section)
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
2 teaspoon sugar
1 teaspoon Dijon mustard
1/4 cup low sodium chicken broth
1 teaspoon olive oil
1/8 teaspoon salt
dash of pepper
Chopped parsley or basil to garnish
- Mix carrot and broccoli in large bowl and set aside.
- In separate bowl mix, mustard, sugar, parsley/basil, salt, and pepper together and set aside.
- Then miss liquid ingredients into mustard mixture.
- Poor dressing over carrots and broccoli.
- Refrigerate 1 hours or longer and enjoy!
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Week of Oct 8 to 14
One pot meals like soups and stews are always great as leftovers. This recipe is full of flavor and color you are sure to enjoy. Make it any day - quick and easy week night dinner! Its great to have the next day for lunch or even for dinner paired with a tossed salad, grilled chicken, or even a heard boiled egg (quick) for extra protein. Remember to look for low sodium and don't overdo your serving size.
Hearty Potato + Kale Soup
adapted from: eatright.org
12 serving, serving size = 1 cup
170 calories; 3.5 g fat, 0 g sat; 6 g fiber; 31 g carbohydrates; 5 g protein; 190 mg sodium
2 tablespoons olive oil
2 cups chopped yellow onion (about 1 large onion)
1½ cups chopped carrots (about 3 carrots)
1½ cups chopped celery (about 3 stalks)
4 cloves garlic, minced
1 tablespoon whole fennel seeds
1 can (15 ounce) white beans, rinsed & drained - look for low sodium
6 cups cubed (about 1-inch pieces) potatoes (use your favorite white or sweet)
4 cups chopped kale (about 1 bunch)
4 cups low-sodium vegetable broth
4 cups water
Pepper, to tast
6 ounces low-fat Greek yogurt
½ cup chopped fresh chives
- Sauté oil, onion, carrots, celery, garlic, fennel seeds, and pepper for 8 minutes.
- Puree beans until smooth and stir into veggie mixture.
- Add in potatoes, kale, broth and water.
- Bring to boil, cover and simmer for 20-30 minutes, until potatoes are tender.
- With hand blender, puree 50 percent of the soup until smooth.
- Then combine puree portion and regular soup to serve.
- Top each serving with dollop of yogurt and chopped chives, if desired.
Week of Sept 3 to Sept 9
FIBER: Load up on the fiber for benefits like - feeling full, staying regular, heart healthy, help reducing cholesterol, higher vitamin and mineral content of food choices, and support of blood sugar management. Check out this recipe for a fiber packed spin on a traditional favorite!
Diabetic Friendly ---> Family Friendly ---> Waistline Friendly and more!
Fiber Fanatics - Turkey and Bean Chili eatingwell.com
Makes 8 servings (serving = 1 2/3 c.)
Calories: 232kcal; Carbohydrate: 34g; Total Fat: 3g; Saturated Fat: 1g; Sodium: 502mg (**or less with variations); Fiber: 12g; Protein: 23g
2 stalks celery (sliced thin)
2 medium carrots (sliced thin)
1 medium onion (chopped)
3 cloves garlic (minced)
2 tbsp. chili powder
1 tbsp. olive oil
2 tsp. ground cumin
½ tsp. salt **trying to reduce the sodium = skip the salt or add same amount of salt free seasoning, if desired
½ tsp. ground black pepper
2 - 15 oz. cans dark red kidney beans (rinsed and drained) **look for low-sodium option
1 pound uncooked ground turkey breast (97% lean)
5 - 14½-oz. cans (no-salt-added) diced tomatoes (do not drain)
1 - 4-oz. can diced green chile peppers (optional for spice)
½ c. reduced-fat shredded cheddar cheese (optional)
— Prep ingredients: In an airtight storage container or resealable plastic bag, combine celery, carrots, onion, garlic, chili powder, oil, cumin, salt and pepper. Cover or seal and chill for 2 to 24 hours. Place beans in a separate airtight storage container or resealable plastic bag. Cover or seal and chill for up to 24 hours.
— Cook: In a 6- to 8-quart Dutch oven or large pot, combine vegetable mixture and ground turkey. Cook until turkey is no longer pink and vegetables are tender, stirring occasionally to break up turkey. Stir in beans, undrained tomatoes and, if desired, chile peppers. Bring to boiling; then reduce heat. Cover and simmer for 20 minutes, stirring occasionally. If desired, sprinkle individual servings with cheese.
Week of Aug 6 thru 12:
Pasta Night Delight — wholefoodsmarket.com
Lets Get SQUASHY!
4 servings per recipe
Calories: 329; Carbohydrate: 16g; Total Fat: 15g; Saturated Fat: 3g; Sodium: 600mg; Fiber: 4g; Protein: 19 - 22g
Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-side down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands. Meanwhile, heat a skillet over medium heat and cook ground turkey, until almost cooked, breaking into smaller pieces, about 5 minutes. Add onion and cook until soft, 6 to 8 minutes more. Add sauce and simmer to combine flavors, 2 to 3 minutes. Keep warm. Portion squash into bowls, top with sauce and serve.
Nutrition Tips and Recipe of the Week
Eat REAL Food!
Week of Oct 15 to 21
Looking for the perfect pre-exercise meal or quick post workout snack... get creative and build your own delicious and protein packed smoothie! But still not sure what to include - check out below.
Choose from the different choices below and create a masterpiece! Perfect for the whole family and easily customized for a great taste you will love.
Build-A-SmoothiE - adapted from: nutritionstripped.com
Serving = 1 smoothie
Nutritional values varies based on
Blend together 1 to 2 items from each category and enjoy!
Fruits (1 cup): frozen pineapple, mango, apple, pear, frozen banana, strawberries, blueberries, cherries
Liquid (1/2 cup): almond milk, nut milks of your choice, water, or coconut water; also cows milk (low-fat) if preffered
Healthy fat (1 serving): 1-2 tablespoons of almond butter/nut butters you like, 3 tablespoons of hemp seeds, 1/4 cup of almonds/cashews/walnuts, 2 tablespoons chia seeds, 1/2 avocado, 1-2 tablespoons of coconut oil, etc.
Protein (1 scoop/serving): Choose your favorite protein powder and flavor! Look for quality protein powder without added sugar or artificial sweeteners, any flavor you like.
Additional ingredients (1-2 items or choice): try adding 1 to 2 of your favorites like - dates or stevia (often already in many protein powders), spinach, kale, cucumber, celery, chia seeds, flax seeds, oatmeal for a thicker consistency and more fiber.
Week of Aug 27 to Sept 2
Rotisserie Chicken Ideas
Here is a few options to get use out of the Rotisserie Chicken taking up space in the fridge. Fast, friendly, and uncomplicated menu options options - under 500 calories to keep you on track toward your goal!
Super Rotisserie Salad: Top your favorite salad with hot or cold (your choice) rotisserie chicken. Load on the veggies to increase the fiber without the carbs!
Lettuce base (type of choice)
Vegetables - extra (cucumbers, broccoli, tomato, celery, bell peppers, onion, carrots, zucchini, radish, corn, and /or mushrooms
Fruit (optional and only choose 1) - apples, blueberry, strawberry, or pineapple
Topping 1 oz. - sliced almonds or pecans, pat skim mozzarella, or olives
Rotisserie chicken 3 oz. (chunked or shredded)
Dressing of choice 2 tbsp. - avoid full fat cream dressings and watch sodium content
Mix ingredients and enjoy!
Leftovers Chicken Salad via eatright.org: Mix together ingredients and add on top of butter or romaine lettuce cups for a perfect quick fix lunch or light dinner meal.
2 to 4 servings (dependent on amount chicken used)
Rotisserie chicken (chopped) - 1 to 2 cups
Toasted pecans or walnuts (chopped) - 1 to 2 oz.
Seedless grapes (quartered) - 15 to 20 pieces
Light mayonnaise - 2 to 4 tbsp.
Tarragon (chopped) - 1 tsp.
Salt and pepper to taste, or try salt free substitute to reduce sodium
Combine ingredients and add onto top of you favorite lettuce, tomato slices, or cucumber slices.
Sweet Potato Delight via eatright.org: Get creative with this leftover rotisserie chicken recipe with a new spin on the stuffed potato.
Rotisserie chicken (chopped or shredded) - 3 oz.
Sweet potato - 1 small to medium
Seasoning of choice (try using herbs and spices instead of salt to reduce sodium)
Toppings - cooked veggies of choice (1/2 cup) or nuts/dried fruits (1 oz.)
Use a microwave for easy stuffed potatoes. Prick sweet potatoes with a fork and microwave on high power for 6 to 8 minutes or until tender. Split the potatoes and scoop out some of the flesh. Add your favorite seasoning to the scooped out potato flesh, and spoon back into the potato shells. Try stuffing sweet potatoes with broccoli, walnuts and dried cranberries for a unique taste you will love!
Week of Aug 20 thru 26:
This Weeks recipe features fresh flavors and a new spin on a
fish for the summer! Lets get cooking before summer ends,
enjoy this fresh REAL food recipe for a healthy end of summer dinner!
Mahi Mahi Madness — cleaneatingmag.com
Makes 4 servings (1 mahi mahi fillet and 1 cup couscous)
Calories: 300; Carbohydrate: 38g; Total Fat: 4.5g; Saturated Fat: 1g; Sodium: 260mg; Fiber: 6g; Protein: 29g
*use salt substitute (herb blend) or lemon juice in place of sea salt
In a small saucepan, bring 1 1/3 cups broth to a boil on high heat. Stir in couscous. Remove from heat immediately, cover and let sit for 5 minutes, until liquid is absorbed. Meanwhile, in a large skillet, heat oil on medium - high. Season both sides of mahi mahi with salt (or substitute) and black pepper. Add mahi mahi to skillet and cook for 1 minute per side, until golden. Remove from pan and set aside. Add pineapple and bell pepper to skillet and cook on medium-high for 2 minutes, until soft, stirring occasionally. Stir in cooked couscous, remaining 1 cup broth and chives and mix well. Arrange mahi mahi on top of couscous mixture, cover with foil and cook for 2 minutes, until mahi mahi is tender and steaming under foil.
Week of Oct 1 to 7
Diabetic friendly and carbohydrate controlled foods can tase great and help you stay on track. This quick, easy, and delicious meal is great for any time or season! Add a tossed salad or some fresh raw vegetables on the side if you need more volume, even mixing in some extra vegetables in any form you choose. Just have some fun with this recipe, think outside of our norm to create a masterpieces you can enjoy!
Italian Style Turkey Scramble
adapted from: diabetesforcast.com
4 serving, serving size = ~2/3 cup
185 calories; 5 g fat, <1 g sat; 4 g fiber; 10 g carbohydrates; 26 g protein; 380 mg sodium
- not including pasta of your choice
2 tsp. olive oil
1/4 cup diced deli prosciutto (about 1 oz.)
1/2 cup diced onion
2 cloves garlic, finely minced
1 1/2 cups crushed tomatoes
2 tbsp. dry red wine
12oz. reduced-sodium deli white-meat turkey, cubed, or leftover roasted turkey
2 tbsp. minced fresh basil
2 tsp. capers
10 black pitted olives, halved
*Looking to cut back on sodium - reduce the amount or eliminate prosciutto, capers, and/ or olives
-In a large skillet, heat the olive oil over medium heat. Add the prosciutto and sauté for 2 minutes. Add the onion and garlic, and sauté for 4 minutes.
- Add the tomatoes and red wine, and bring to boiling. Lower the heat and simmer for 15 minutes.
- Add the turkey, basil, capers, and olives, and cook for 2 to 3 minutes, until heated through. If desired, serve with whole-grain spaghetti or favorite high protein pasta or even add some spiraled zucchini with pasta.
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Week of Aug 13 thru 19:
Lucille's LunchTime Line-up
Mix and match these fantastic options to create your favorite healthy lunch! Whether you are headed back to school, looking for creative lunch ideas to pack for your kids, or just bored of your same old lunch routine - try something new today! Pick a protein and complex carbohydrate as your base, then add your favorite garnish (feel free to choose a few from this category) and condiments for some added colors! So get creative and enjoy your lunch!
Serving size: Pick 1 item from each category for a healthy balanced meal with average calorie, fat, and protein content to keep you on track!
Protein ideas (portions should be 2 ounces):
Chicken strips (grilled not fried)
Shredded low fat cheese
All natural peanut butter (no trans fats)
Wheat bread (more than 5 grams fiber – must be whole grain)
½ wheat pita
Wheat crackers (see serving size)
Snacks portion should total 100 calories
Low fat salad dressing
All types of vinegar
Low fat mayonnaise
Spinach instead of lettuce
Get Tracking Today!
Here is a great tool for you to use and help you track your meals, snacks, water, and even activity. Make it work for you!
Week of Sept 10 to Sept 16
Learning ideas to get back on track and stay healthy this week. This weeks recipe features a sweet treat so good... you don't even have to wait for a "cheat" day! Dessert is okay and even weight friendly, in moderation, meaning don't over do it and not every night but a little dessert, even lighted up can be a part of all healthy, balanced diets.
Baked Nut-berry Crumble - eatingwell.com
Calories: 171kcal; Carbohydrate: 23g; Total Fat: 9g; Saturated Fat: 1g; Sodium: 3mg; Fiber: 3g; Protein: 3g
2 cups fresh or frozen blueberries
2 cups frozen unsweetened pitted tart red cherries
2 tablespoons all-purpose flour
1 tablespoon honey
2 tablespoons flaxseeds, toasted (see tip)
½ cup rolled oats
⅓ cup chopped walnuts
2 tablespoons all-purpose flour
2 tablespoons packed brown sugar or brown sugar substitute equivalent to 2 tbsp brown sugar (reduce for by 1/2 less sweet version)
2 tablespoons canola oil
2 cups vanilla frozen yogurt (optional)
- Thaw fruit, if frozen (do not drain). Preheat oven to 375°F. In a medium bowl, combine blueberries, cherries, 2 tablespoons flour, and the honey. Divide blueberry mixture among eight 6-ounce ramekins or custard cups or spoon blueberry mixture into a 1½-quart casserole.
- Place toasted flaxseeds in a spice grinder and pulse until ground to a fine powder. In a medium bowl, stir together ground flaxseeds, oats, walnuts, 2 tablespoons flour, the brown sugar, and oil. Sprinkle over fruit mixture.
- Bake for 15 to 20 minutes for ramekins or custard cups or 25 to 30 minutes for casserole or until topping is golden and fruit mixture is bubbly around edges. Serve warm. If desired, serve with frozen yogurt.
Tips: To toast flaxseeds, place in a small dry skillet over medium heat. Cook and stir until the seeds are fragrant and begin to pop.
Week of Sept 17 to 23
Start your morning off strong with these delicious protein filled pancakes. These pancakes are great for the waistline, help to reach your protein goals for the day, and are blood sugar friendly for all.
Protein Pancakes- https://diabetesstrong.com
Makes 2 servings
Calories: 182; Carbohydrate: 17g; Total Fat: 2g; Saturated Fat: .5g; Sodium: 157mg; Fiber: 2g; Protein: ~22g
½ cup uncooked oats
3 egg whites
1 scoop/serving of your favorite vanilla protein powder
1 oz. fresh blueberries
½ tsp. baking powder
1 tbsp. Stevia
¼ cup water
Sugar-free syrup (optional)
1. Blend together all the ingredients except the cooking spray and sugar-free syrup.
2. Put a pan on the stove (medium heat) and coat it with a little cooking spray.
3. When the pan is hot, pour in the pancake batter until it covers the pan in a thin layer. The batter is a little thicker than regular pancake batter, so make sure to spread it evenly.
4. Cook the pancakes for about 1 minute on each side until they are fully cooked.
5. Drizzle a little sugar-free syrup on top and serve with fresh berries.