​​​​​​​​​​​​​​​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

 Ingredients:

  • 2 1/3 cups low-sodium chicken broth, divided
  • 1 cup whole-wheat couscous
  • 2 tsp olive oil
  • 4, 4-oz boneless, skinless mahi mahi fillets
  • 1/4 tsp each sea salt and fresh ground black pepper

            *use salt substitute (herb blend) or lemon juice in place of sea salt

  • 2 cups chopped fresh pineapple
  • 1 red bell pepper, diced
  • 2 tbsp chopped fresh chives

Directions: 
            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 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 
4 servings
35 calories; 1g fat, 6 g carbohydrates; 1 g protein; 43 mg sodium ( all er serving)

Ingredients
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 

Directions
- 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!

Healthy Recipes from our Kitchen too Yours

​Eat REAL Food!

Garnish:
Tomato
Spinach instead of lettuce
Cucumbers
Shredded carrots
Avocado
Chopped apples
Chopped celery

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


Ingredients: 
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
Cooking spray
Sugar-free syrup (optional)


Directions: 
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.

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

Ingredients:

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

Toppings:
6 ounces low-fat Greek yogurt
½ cup chopped fresh chives


Directions: 

 - 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 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 


Directions: 

    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 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

Ingredients: 
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)    

Directions:
   — 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.

​Here you will find past weekly recipes and details to keep you cooking! 

All our recipes are made to be family friendly, weight control friendly, and even suitable for individuals with diabetes! Recipe links are sent out weekly and updated via our Tips via Text Program - so sign up to join! You will be happy you did! Keep the motivation and stay moving toward a healthier you!

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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

8 Servings

Calories: 171kcal; Carbohydrate: 23g; Total Fat: 9g; Saturated Fat: 1g; Sodium: 3mg; Fiber: 3g; Protein: 3g


Ingredients: 
    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)


Directions:    

  - 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 Nov 5 to Nov 11


This week is all about getting out of that fast-food routine, being prepared and equipped to avoid it, and staying on track with our goals for healthy eating! It's okay to love crispy and crunchy "fast-food" style foods, try making a lightened up, homemade version for the same great crunch and characteristics you like, but without all the calories and unwanted extras. BE creative, try reworking your favorite recipes - trade butter for olive oil, salt for herbs and other seasonings, and white flour to whole-wheat flour, plus many more! Get a great taste without overdoing the fat and calories and adding in more nutrient rich food. It's time to get cooking!

Oven-Baked Crispy Chicken Strips-  adapted from eating well.com

Serving size = ~3 tenders
184 calories; 7 g fat; 1 g saturated fat; 4 g carbohydrates;

26 g protein; 1 g fiber; 147mg sodium


Ingredients
Canola oil cooking spray
½ cup sliced almonds
¼ cup whole-wheat flour
1½ teaspoons paprika
½ teaspoon garlic powder
½ teaspoon dry mustard
¼ teaspoon salt (or salt free substitute)
⅛ teaspoon freshly ground pepper
1½ teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders (Remember: Tenders will shrink as you cook, traditionally ~4 raw tenders is about 3 to 5 oz cooked)


Directions:
 - Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
 - Place almonds, flour, paprika, garlic powder, dry mustard, salt (or substitute) and pepper in a food processor (or mixer/blender); process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
 - Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
 - Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Week of Nov 26 to Dec 2

Let get cooking - simple, easy, homemade, little ingredients, and REAL food is key! Make it management, we don't need to make a gourmet meal for something to taste great and be healthy. Taste the flavors of the REAL foods you are using and you will love it! 


TwIsTeD Tropics Stir-Fry  - adapted from prevention.com

Servings = 4

405 calories, 28 g protein, 37 g carbohydrates, 3 g fiber, 16 g fat, 2.5 g sat fat,  420 mg sodium


Ingredients:

 - 1 cup low-sodium chicken broth
 - 2 Tbsp cornstarch
 - 2 Tbsp low-sodium soy sauce
 - 1 tsp dark sesame oil
 - ⅛ tsp red-pepper flakes
 - 3 Tbsp extra virgin olive oil
 - 1 lb boneless skinless chicken breasts, cut into small pieces
 - 1 cup fresh pineapple, chopped
 - 2 cloves garlic, minced
 - 1 red bell pepper, chopped 
 - 1 small onion, chopped
 - 2 cups cooked brown rice

Directions: 
    - Whisk broth, cornstarch, soy sauce, sesame oil, and red-pepper flakes together.
    - Heat 2 Tbsp of the olive oil in large pan over medium-high heat.

    - Season chicken as you like and cook through, 7 minutes. Remove chicken from pan.
    - Add remaining 1 Tbsp olive oil to the pan with pineapple, garlic, bell pepper, and onion and cook, stirring, until tender, about 5 minutes.
    - Stir in soy sauce mixture into pan and cook until it thickens, 1 to 2 minutes. Add chicken and cook until heated through, 1 to 2 minutes. When ready, serve over brown rice.

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Week of Nov 19 to Nov 25


Still have so many leftovers from your Holiday dinner - turn them in to something unique, healthy, and great for the whole family to enjoy! Quick and easy, try out this delicious recipe this week! 


Leftover Turkey Gobble Pie  -  eatingwell.com

2 Servings

Serving size =  2 cups 
345 calories; 11 g fat; 6 g saturated fat; 31 g carbohydrates;
34 g protein; 4 g fiber; 422 mg sodium


Ingredients: 

 - 6 ounces shredded leftover roast turkey  breast (about 1 cup)
 - 1 cup leftover cooked green beans
 - 1 cup leftover mashed potatoes

 - ¼ cup shredded reduced-fat Cheddar cheese
 - Snipped fresh chives (optional)


Directions: 

 - Preheat oven to 375°F. In two 12- to 14-oz. ramekins or individual au gratin dishes layer the turkey and green beans. Top with mashed potatoes, spreading to an even layer. Cover with foil. Bake for 30 minutes. Remove foil and sprinkle with cheese. Bake, uncovered, 5 minutes more or until cheese is melted. Sprinkle with chives, if desired.

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
Ingredients: 

  • 1/2 to 1 lb ground turkey (93% lean, if available)                
  •  1 spaghetti squash, halved and seeded    
  • 1/4 medium yellow onion, finely chopped
  •  2 cups prepared marinara sauce
  •  1 1/2 tablespoon olive oil
  • 1 clove garlic, mashed into a paste
  • 1/2 teaspoon dried basil

Directions: 
        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. 


Week of Oct 20 to Nov 4


Don't let sugar sneak up on you... be aware many foods contain added sugar and sweeteners you wouldn't expect! Minimizing added sugars is key to a healthy diet and reducing risk for health concerns from dental problems to obesity and type 2 diabetes. So check those labels, read the ingredients, and reconsider foods high in sugar. Many foods like cereals, instant oatmeals, sauces, ketchup, granola bars, flavored yogurt, and even canned or packaged fruits can contain a lot of added sugars. So go homemade when you can - try this awesome granola recipe - taste great with milk, topping your favorite yogurt and/or fresh fruit, and even on its own. Customize it with you favorite flavors, nuts, seed, and whole grains for a delicious anytime snack for all!


Homemade Granola Greatness -  adapted from superhealthykids.com
6 servings
Serving size = 1/2 cup
246 calories; 12g fat; 26g carbohydrates;  9g protein;  5g fiber


Ingredients:

2 cup – oats, dry
1/2 cup – cashews, pecans, walnuts (choose your favorite)
1/4 cup – almonds, sliced
1/4 cup – sesame seeds, chia, pumpkin (customize your favorite)
1 tablespoon – cinnamon
1/2 teaspoon – salt (or salt substitute)
3 large – egg white


Directions:

1. Preheat oven to 225 degrees F.

2. In large bowl, combine oats, nuts, seeds, cinnamon and salt.
3. Then, in a mixing bowl, beat egg whites until soft peaks form.  Fold egg whites into dry oat mixture.  Stir gently until dry mixture is coated.
4. Turn oat and egg white mixture onto a cookie sheet (lined with parchment paper or a silpat liner).
5. Bake in pre-heated oven for 60 minutes, stirring every twenty minutes.
6. Store in an airtight container for 1-2 weeks.

Week of Nov 12 to Nov 18

The holidays are officially here! Not sure what to bring to a dinner party

or potluck - check out this lightened up version of a classic favorite!

Plus, you know there will be something you can enjoy without the added

pressure of extra calories and fat! Tackle your parties with a plan,

don't overdue it, and remember to have fun and enjoy it!!

Lightened-Up Baked Spinach and Artichoke Dip

-- adapted from today.com
~6 servings 
150 calories; 7g fat; 5g saturated fat; 10g carbohydrates;
12g protein;  5g fiber; 400 mg sodium (higher with Parmesan cheeses)


Ingredients:

    - 1/2 cup nonfat Greek yogurt

    - 1/3 cup (3 oz.) Neufchatel or other reduced-fat cream cheese, softened
    - 1/4 cup finely grated Parmesan cheese (use 1/2 the amount to reduce the sodium significantly!)
    - 1/4 teaspoon salt (substitute with some fresh herbs, salt substitute, or just skip it for a reduced sodium,         heart healthy trick)
    - 1/4 teaspoon garlic powder
    - 1 10-ounce package frozen chopped spinach, thawed and drained (or blanch fresh spinach leaves, if                preferred for even lower sodium)
    - 1 14-ounce can water-packed artichoke hearts, drained, rinsed, and chopped
    - 1 cup shredded part-skim mozzarella cheese


Directions:

   - Preheat the oven to 375 degrees F.
   - Whisk the yogurt and cream cheese together until no cream cheese lumps remain. Stir in the Parmesan,        salt, and garlic powder with a spatula or wooden spoon, then stir in the spinach, chopped artichokes, and       mozzarella.
   - Spread the dip in an oven-safe baking dish. Bake for 20 minutes, until the dip is bubbling at the edges.

   - Serve warm with crusty bread, tortilla chips, pita chips, crackers, or sliced veggies. 

​​​​​​​​​​​​​​​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):
Turkey slices
Chicken slices
Ham Slices
Roast Beef
Turkey bologna
Chicken strips (grilled not fried)
Boiled egg
Boiled shrimp
Tuna fish
Shredded low fat cheese
All natural peanut butter (no trans fats)
Veggie burger


Complex Carbohydrates:
Wheat bread (more than 5 grams fiber – must be whole grain)
Wheat tortilla
Wheat rolls
½ wheat pita
Wheat crackers (see serving size)
Snacks portion should total 100 calories​


Condiments:
Mustard
Low fat salad dressing
All types of vinegar
Lemon
Catsup
Low fat mayonnaise

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​​​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! 
1 serving 

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. 
I serving


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 Oct 22 to 28


We all love this time of year, in particular all the wonderful flavors the Fall season brings! This season, don't bypass the pumpkin and squash department. Remember pumpkin is rich in vitamins A, C, beta-carotene, many other antioxidants, potassium, and fiber - promotes healthy immunity, nourishes your skin and body (inside and out), and even beneficial for diabetics as it is low in sugar/carbs and higher in fiber. Check out this weeks recipe to get you ready for the season, try taking with you as a nourishing weekday lunch, share with friend and family for a potluck, or even try out with your favorite dinner menu tonight! Enjoy the benefits of pumpkin and flavors this season!


Fantastic Fall Pumpkin Bisque- adapted from laaloosh.com
4 servings
Serving size = 1 3/4 cups

188 calories; 1 g fat; 20 g carbohydrates; 8 g protein; 5 g fiber

Ingredients:
2 large sweet potatoes
1 cup of canned pumpkin
3 cups fat free vegetable broth (low sodium)
1 small yellow onion, chopped
2 cups tomato juice (low sodium)
1/2 cup fat free plain Greek yogurt
2 tsp fresh ginger, minced
2 large cloves garlic, minced
1 1/2 tsp ground allspice
1 tsp salt (or variation of sodium free seasoning or 1/2 the amount to reduce sodium content)
1/2 tsp black pepper

Directions: 
Bake sweet potatoes in oven until fully cooked and soft inside.
Meanwhile, spray a large saucepan with non-fat cooking spray and set over medium-high heat.
Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes.
Add garlic and cook, stirring, about another minute or two.
Mix in tomato juice, ginger, allspice and salt & pepper. Adjust the heat so the mixture boils gently; cook for 10 minutes.
Meanwhile, peel the sweet potatoes and roughly chop. Place them in a food processor or blender along with broth and pumpkin. Puree until completely smooth.
Add the puree and Greek yogurt to the pot and stir well to combine. Heat until hot. Serve immediately.

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 

Ingredients:
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


Directions:  

   -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.