Ingredients
2 tablespoons olive oil
2 cloves garlic, minced
2 medium zucchini (about 8 ounces each)
12 ounces Fettuccini pasta, preferably whole wheat
1 tablespoon all-purpose flour
1 cup cold 1% low-fat milk
1/2 cup evaporated skim milk (not condensed milk)
1/2 teaspoon salt, plus more to taste
3/4 cup freshly grated Parmesan cheese
1/4 cup finely chopped fresh parsley leaves
Directions
Slice the ends off the zucchini and discard. Using a mandolin or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons.
Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add 1 clove of the garlic and cook for 30 seconds. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.
Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.
Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved. Put the remaining tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the remaining clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt and the cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.
Add the sauce, the zucchini and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.
To serve, place 2 cups of the pasta mixture on each plate and garnish with remaining parsley.
Per Serving: Calories 500; Total Fat 13 g (Sat Fat 4.2 g, Mono Fat 6.6 g, Poly Fat 1.5 g); Protein 24 g; Carb 77 g; Fiber 12 g; Cholesterol 20 mg; Sodium 600 mg
Tuesday, January 11, 2011
Eat This Not This Sharing Good Information
by David Zinczenko
More Articles »
Related Topics
Polycystic Ovarian Syndrome (PCOS)
Health Topics »
Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?
How did we all get so darn fat?
Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?
No. There’s an even crazier reason: It’s the food!
We’ve added extra calories to traditional foods, often in cheap, mass-produced vehicles like high fructose corn syrup. These new freak foods are designed not by chefs, but by lab technicians packing every morsel with maximum calories at minimum cost—with little or no regard to dietary impact. Indeed, Eat This, Not That! 2011 has uncovered the truth about some of your favorite fast food and grocery store items and how they're causing you to pack on unnecessary pounds. It’s enough to kill your appetite, which—in these cases, anyway—would be a good thing.
Bonus Tip: Don't miss our year-end walk down The Restaurant Hall of Shame: The 20 Worst Foods of 2010!
THE FAST-FOOD HAMBURGER
The great American staple. Don’t worry, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? And . . . are you sure you want to know?
The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. (Here are the 15 best dishes for quick and easy weight loss.) If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia.
BETTY CROCKER'S BAC-O BITS
We’ve all been there before: A big bowl of lettuce or a steamy baked potato is set before us and the sudden desire for a bit of smoky, porky goodness pervades. We try to resist, but we grab for the bottle anyway: Mmmmm . . . bacon.
The Truth: Not quite. If it’s Bac-Os you grab for, just know that there’s not the slightest whiff of anything pork-like to be found in the bottle. So what are those little chips you’ve been shaking over your salads? Well, mostly soybeans. The bulk of each Bac-O is formed by tiny clumps of soy flour bound with trans-fatty, partially hydrogenated soybean oil and laced with artificial coloring, salt, and sugar. The result is a product that’s actually less healthy for your heart than the real thing!
Eat This Instead: Hormel makes a product called Real Bacon Bits, and as the name implies, it’s made with real bacon. And gram-for-gram, the real bacon actually has fewer calories than Betty Crocker’s Bac-Os. If Hormel can make a nutritionally superior product using real bacon, then why would you ever choose the artificial one that’s loaded with partially hydrogenated soybean oil?
PREMADE GUACAMOLE
When you buy bean dip, you expect it to be made from beans. And when you buy guacamole, it seems reasonable to expect it to be made from avocados. But is it?
The Truth: Most guacamoles with the word “dip” attached to the label suffer from a lack of real avocado. Take Dean’s Guacamole, for example. This guacamole dip is composed of less than 2 percent avocado; the rest of the green goo is a cluster of fillers and chemicals, including modified food starch, soybean oils, locust bean gum, and food coloring. Dean’s is not alone in this offense. In fact, this avocado caper was brought to light when a California woman filed a lawsuit against Kraft after she noticed “it just didn’t taste avocadoey.”
Eat This Instead: Avocados are loaded with fiber and heart-healthy monounsaturated fats. Trading the good stuff in for a bunch of fillers is cheating both your belly and your tastebuds. Either look for the real stuff (Wholly Guacamole makes a great guac), or mash up a bowl yourself. Scoop out the flesh of two avocados, combine with two cloves of minced garlic, a bit of minced onion, the juice of one lemon, chopped cilantro, one medium chopped tomato, and a pinch of salt.
Bonus Tip: Unlike packaged-food manufacturers, fast-food and sit-down restaurants don't typically rely on chemicals to enhance flavor. Instead, they pack in sugar and sodium, calorie counts be damned. Beware of The 10 Worst Fast Food Meals in America!
FRUIT ON THE BOTTOM YOGURT
It seems like the ideal breakfast or snack for a man or woman on the go—a perfect combination of yogurt and antioxidant-packed fruits, pulled together in one convenient little cup. But are these low-calorie dairy aisle staples really so good for you?
The Truth: While the yogurt itself offers stomach-soothing live cultures and a decent serving of protein, the sugar content of these seemingly healthy products is sky-high. The fruit itself is swimming in thick syrup—so much of it, in fact, that high-fructose corn syrup (and other such sweeteners) often shows up on the ingredients list well before the fruit itself. And these low-quality refined carbohydrates are the last thing you want for breakfast—Australian researchers found that people whose diets were high in carbohydrates had lower metabolisms than those who ate proportionally more protein. Not to mention, spikes in your blood sugar can wreck your short-term memory, according to a study in the European Journal of Clinical Nutrition. Not what you need just before your urgent 9 a.m. meeting with the boss!
Eat This Instead: Plain Greek-style yogurt, mixed with real blueberries. We like Oikos and Fage brands—they’re jacked with about 15 to 22 grams of belly-filling protein, so they’ll help you feel satisfied for longer. And blueberries are another great morning add—scientists in New Zealand found that when they fed blueberries to mice, the rodents ate 9 percent less at their next meal.
Bonus Tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, according to Canadian researchers. We're partial to our own Eat This, Not That! newsletter, and to the instant weight-loss secrets you'll get when you follow me on Twitter (twitter.com/davezinczenko).
TURKEY BACON
Pork bacon’s got a bad rap for wreaking havoc on your cholesterol. But is turkey bacon really any better?
The Truth: Stick with the pig. As far as calories go, the difference between “healthy” turkey bacon and “fatty” pig is negligible—and depending on the slice, turkey might sometimes tip the scales a touch more. Additionally, while turkey is indeed a leaner meat, turkey bacon isn’t made from 100 percent bird: One look at the ingredients list will show a long line of suspicious additives and extras that can’t possibly add anything of nutritional value. And finally, the sodium content of the turkey bacon is actually higher than what you’ll find in the kind that oinks—so if you’re worried about your blood pressure, opting for the original version is usually the smarter move.
Eat This Instead: Regular bacon. We like Hormel Black Label and Oscar Mayer Center Cut bacon for some low-cal, low-additive options. (I eat Hormel Black Label in moderate amounts)
REDUCED-FAT PEANUT BUTTER
Nothing makes a PB&J feel less indulgent like a scoop of low-fat Jif. It’s low fat, so it must be better for you . . . right?
The Truth: A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that peanut oil—the fat in peanut butter—is a heart-healthy monounsaturated fat that can actually help fight weight gain, heart disease and diabetes! Instead, they’ve tried to cash in on the “low-fat” craze by replacing that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Eat This Instead: The real stuff: no oils, fillers, or added sugars. Just peanuts and salt. Smucker’s Natural fits the bill, as do many other peanut butters out there. We especially like Peanut Butter & Co. Original Smooth Operator and Original Crunch Time.
Bonus Tip: The average American drinks 450 calories a day—a quarter of the calories you're supposed to consume during an entire day! Beware of The 20 Worst Drinks in America, 2010 Edition.
More Articles »
Related Topics
Polycystic Ovarian Syndrome (PCOS)
Health Topics »
Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?
How did we all get so darn fat?
Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?
No. There’s an even crazier reason: It’s the food!
We’ve added extra calories to traditional foods, often in cheap, mass-produced vehicles like high fructose corn syrup. These new freak foods are designed not by chefs, but by lab technicians packing every morsel with maximum calories at minimum cost—with little or no regard to dietary impact. Indeed, Eat This, Not That! 2011 has uncovered the truth about some of your favorite fast food and grocery store items and how they're causing you to pack on unnecessary pounds. It’s enough to kill your appetite, which—in these cases, anyway—would be a good thing.
Bonus Tip: Don't miss our year-end walk down The Restaurant Hall of Shame: The 20 Worst Foods of 2010!
THE FAST-FOOD HAMBURGER
The great American staple. Don’t worry, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? And . . . are you sure you want to know?
The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. (Here are the 15 best dishes for quick and easy weight loss.) If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia.
BETTY CROCKER'S BAC-O BITS
We’ve all been there before: A big bowl of lettuce or a steamy baked potato is set before us and the sudden desire for a bit of smoky, porky goodness pervades. We try to resist, but we grab for the bottle anyway: Mmmmm . . . bacon.
The Truth: Not quite. If it’s Bac-Os you grab for, just know that there’s not the slightest whiff of anything pork-like to be found in the bottle. So what are those little chips you’ve been shaking over your salads? Well, mostly soybeans. The bulk of each Bac-O is formed by tiny clumps of soy flour bound with trans-fatty, partially hydrogenated soybean oil and laced with artificial coloring, salt, and sugar. The result is a product that’s actually less healthy for your heart than the real thing!
Eat This Instead: Hormel makes a product called Real Bacon Bits, and as the name implies, it’s made with real bacon. And gram-for-gram, the real bacon actually has fewer calories than Betty Crocker’s Bac-Os. If Hormel can make a nutritionally superior product using real bacon, then why would you ever choose the artificial one that’s loaded with partially hydrogenated soybean oil?
PREMADE GUACAMOLE
When you buy bean dip, you expect it to be made from beans. And when you buy guacamole, it seems reasonable to expect it to be made from avocados. But is it?
The Truth: Most guacamoles with the word “dip” attached to the label suffer from a lack of real avocado. Take Dean’s Guacamole, for example. This guacamole dip is composed of less than 2 percent avocado; the rest of the green goo is a cluster of fillers and chemicals, including modified food starch, soybean oils, locust bean gum, and food coloring. Dean’s is not alone in this offense. In fact, this avocado caper was brought to light when a California woman filed a lawsuit against Kraft after she noticed “it just didn’t taste avocadoey.”
Eat This Instead: Avocados are loaded with fiber and heart-healthy monounsaturated fats. Trading the good stuff in for a bunch of fillers is cheating both your belly and your tastebuds. Either look for the real stuff (Wholly Guacamole makes a great guac), or mash up a bowl yourself. Scoop out the flesh of two avocados, combine with two cloves of minced garlic, a bit of minced onion, the juice of one lemon, chopped cilantro, one medium chopped tomato, and a pinch of salt.
Bonus Tip: Unlike packaged-food manufacturers, fast-food and sit-down restaurants don't typically rely on chemicals to enhance flavor. Instead, they pack in sugar and sodium, calorie counts be damned. Beware of The 10 Worst Fast Food Meals in America!
FRUIT ON THE BOTTOM YOGURT
It seems like the ideal breakfast or snack for a man or woman on the go—a perfect combination of yogurt and antioxidant-packed fruits, pulled together in one convenient little cup. But are these low-calorie dairy aisle staples really so good for you?
The Truth: While the yogurt itself offers stomach-soothing live cultures and a decent serving of protein, the sugar content of these seemingly healthy products is sky-high. The fruit itself is swimming in thick syrup—so much of it, in fact, that high-fructose corn syrup (and other such sweeteners) often shows up on the ingredients list well before the fruit itself. And these low-quality refined carbohydrates are the last thing you want for breakfast—Australian researchers found that people whose diets were high in carbohydrates had lower metabolisms than those who ate proportionally more protein. Not to mention, spikes in your blood sugar can wreck your short-term memory, according to a study in the European Journal of Clinical Nutrition. Not what you need just before your urgent 9 a.m. meeting with the boss!
Eat This Instead: Plain Greek-style yogurt, mixed with real blueberries. We like Oikos and Fage brands—they’re jacked with about 15 to 22 grams of belly-filling protein, so they’ll help you feel satisfied for longer. And blueberries are another great morning add—scientists in New Zealand found that when they fed blueberries to mice, the rodents ate 9 percent less at their next meal.
Bonus Tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, according to Canadian researchers. We're partial to our own Eat This, Not That! newsletter, and to the instant weight-loss secrets you'll get when you follow me on Twitter (twitter.com/davezinczenko).
TURKEY BACON
Pork bacon’s got a bad rap for wreaking havoc on your cholesterol. But is turkey bacon really any better?
The Truth: Stick with the pig. As far as calories go, the difference between “healthy” turkey bacon and “fatty” pig is negligible—and depending on the slice, turkey might sometimes tip the scales a touch more. Additionally, while turkey is indeed a leaner meat, turkey bacon isn’t made from 100 percent bird: One look at the ingredients list will show a long line of suspicious additives and extras that can’t possibly add anything of nutritional value. And finally, the sodium content of the turkey bacon is actually higher than what you’ll find in the kind that oinks—so if you’re worried about your blood pressure, opting for the original version is usually the smarter move.
Eat This Instead: Regular bacon. We like Hormel Black Label and Oscar Mayer Center Cut bacon for some low-cal, low-additive options. (I eat Hormel Black Label in moderate amounts)
REDUCED-FAT PEANUT BUTTER
Nothing makes a PB&J feel less indulgent like a scoop of low-fat Jif. It’s low fat, so it must be better for you . . . right?
The Truth: A tub of reduced-fat peanut butter indeed comes with a fraction less fat than the full-fat variety—they’re not lying about that. But what the food companies don’t tell you is that peanut oil—the fat in peanut butter—is a heart-healthy monounsaturated fat that can actually help fight weight gain, heart disease and diabetes! Instead, they’ve tried to cash in on the “low-fat” craze by replacing that healthy fat with maltodextrin, a carbohydrate used as a filler in many processed foods. This means you’re trading the healthy fat from peanuts for empty carbs, double the sugar, and a savings of a meager 10 calories.
Eat This Instead: The real stuff: no oils, fillers, or added sugars. Just peanuts and salt. Smucker’s Natural fits the bill, as do many other peanut butters out there. We especially like Peanut Butter & Co. Original Smooth Operator and Original Crunch Time.
Bonus Tip: The average American drinks 450 calories a day—a quarter of the calories you're supposed to consume during an entire day! Beware of The 20 Worst Drinks in America, 2010 Edition.
Sunday, December 26, 2010
Black Cod in Black Rice Flour
Black Cod in Black Rice Flour - 19g Carbs, 2g Fiber
Feeds: 4
1/2 cup Italian venere black rice
4 fillets black cod, about 6 oz each, at least 1 inch thick, skin removed
Kosher salt and cracked black pepper
2 Tbsp extra-virgin olive oil
2 Tbsp unsalted butter
Preheating the oven: Turn the oven to 450 degrees F.
Grinding the rice into flour: Grind the black rice until it's a pearly
gray-purple flour. A spice grinder will work just fine and a strong
blender will work even better. Sift the black rice flour to remove
any bigger bits of rice.
Dredging and searing the fish: Season both sides of the cod fillets
with salt and pepper. Dredge each fillet in the black rice flour,
coating only the side that did not have skin. Shake off the excess.
Set a large oven-safe saute pan over medium-high heat, then add the
oil and butter to the pan. When the butter is foaming, but not yet
brown, add the fish to the pan, flour side down, and shake the pan
around a bit so the fish doesn't stick. Cook until the rice flour
forms a crust, 2 to 3 minutes. Flip over the fish and slide the pan
into the oven. Cook the fish until the internal temperature reaches
120 degrees F, 5 to 6 minutes.
Variations:
Halibut in season would be great in place of black cod, and scallops
in black rice flour always produce gasps. Generally, a thick white
fish is good for the contrast. However, ahi tuna is pretty spectacular in black rice flour as well.
Suggestions: This dish goes well with a bok choy risotto.
Feeds: 4
Nutrition per Serving:
342 Calories, 15g Total Fat, 5g Saturated Fat, 2g Polyunsaturated Fat, 7g Monounsaturated Fat, 91mg Cholesterol, 98mg Sodium, 19g Carbs, 2g Fiber, 34g Protein
Feeds: 4
1/2 cup Italian venere black rice
4 fillets black cod, about 6 oz each, at least 1 inch thick, skin removed
Kosher salt and cracked black pepper
2 Tbsp extra-virgin olive oil
2 Tbsp unsalted butter
Preheating the oven: Turn the oven to 450 degrees F.
Grinding the rice into flour: Grind the black rice until it's a pearly
gray-purple flour. A spice grinder will work just fine and a strong
blender will work even better. Sift the black rice flour to remove
any bigger bits of rice.
Dredging and searing the fish: Season both sides of the cod fillets
with salt and pepper. Dredge each fillet in the black rice flour,
coating only the side that did not have skin. Shake off the excess.
Set a large oven-safe saute pan over medium-high heat, then add the
oil and butter to the pan. When the butter is foaming, but not yet
brown, add the fish to the pan, flour side down, and shake the pan
around a bit so the fish doesn't stick. Cook until the rice flour
forms a crust, 2 to 3 minutes. Flip over the fish and slide the pan
into the oven. Cook the fish until the internal temperature reaches
120 degrees F, 5 to 6 minutes.
Variations:
Halibut in season would be great in place of black cod, and scallops
in black rice flour always produce gasps. Generally, a thick white
fish is good for the contrast. However, ahi tuna is pretty spectacular in black rice flour as well.
Suggestions: This dish goes well with a bok choy risotto.
Feeds: 4
Nutrition per Serving:
342 Calories, 15g Total Fat, 5g Saturated Fat, 2g Polyunsaturated Fat, 7g Monounsaturated Fat, 91mg Cholesterol, 98mg Sodium, 19g Carbs, 2g Fiber, 34g Protein
Friday, December 10, 2010
not IMPOSSIBLE PIE
Impossible Berry Pie - 15g Carbs, 1.1g Fiber, 10.2g Sugar
From Chef Michel Nischan who whips up a pie so delicious you
won't believe it's diabetes-friendly. A delicious, low carb fruit
custard pie without the crust!
Prep Time: 2 hours
Cook Time: 1 hours
Difficulty: EASY
Servings: 12
1 cup fresh sliced strawberries, washed & drained
1/2 cup fresh raspberries, washed & drained
1/2 cup fresh blueberries, washed & drained
13 fl oz Milk, evaporated
1/4 cup agave nectar, all natural
1/4 cup whole wheat flour
1/4 cup white all purpose flour
1 tsp vanilla extract
4 eggs
1/4 cup canola oil
1/4 tsp almond extract
1/3 cup flaked unsweetened coconut (optional)
1 Tbsp powdered sugar, sifted (optional)
1. Preheat oven to 350 degrees F.
2. Coat 9-1/2" pie plate with cooking spray.
3. Place berries in pie plate; set aside.
4. Shake evaporated milk and pour into food processor or blender. Add
agave nectar, flours, vanilla, eggs, oil, and almond extract; process
until smooth, scraping sides.
5. If using, add coconut and pulse 2 times.
6. Pour mixture over fruit and bake 45 to 55 minutes or until golden
brown and knife inserted in center comes out clean.
7. Cool on rack about 30 minutes and refrigerate about 1 hour before
serving.
8. Dust with powdered sugar, if desired. Cover and refrigerate leftovers
Additional Information - -
You can use any combination of berries you like, and you can also use
frozen (unsweetened) berries. Agave nectar is a sweetener with a
slightly thinner consistency than honey. It generally has a reduced
impact on blood sugar. Look for it in the aisle where you find honey
and syrups.
From Chef Michel Nischan who whips up a pie so delicious you
won't believe it's diabetes-friendly. A delicious, low carb fruit
custard pie without the crust!
Prep Time: 2 hours
Cook Time: 1 hours
Difficulty: EASY
Servings: 12
1 cup fresh sliced strawberries, washed & drained
1/2 cup fresh raspberries, washed & drained
1/2 cup fresh blueberries, washed & drained
13 fl oz Milk, evaporated
1/4 cup agave nectar, all natural
1/4 cup whole wheat flour
1/4 cup white all purpose flour
1 tsp vanilla extract
4 eggs
1/4 cup canola oil
1/4 tsp almond extract
1/3 cup flaked unsweetened coconut (optional)
1 Tbsp powdered sugar, sifted (optional)
1. Preheat oven to 350 degrees F.
2. Coat 9-1/2" pie plate with cooking spray.
3. Place berries in pie plate; set aside.
4. Shake evaporated milk and pour into food processor or blender. Add
agave nectar, flours, vanilla, eggs, oil, and almond extract; process
until smooth, scraping sides.
5. If using, add coconut and pulse 2 times.
6. Pour mixture over fruit and bake 45 to 55 minutes or until golden
brown and knife inserted in center comes out clean.
7. Cool on rack about 30 minutes and refrigerate about 1 hour before
serving.
8. Dust with powdered sugar, if desired. Cover and refrigerate leftovers
Additional Information - -
You can use any combination of berries you like, and you can also use
frozen (unsweetened) berries. Agave nectar is a sweetener with a
slightly thinner consistency than honey. It generally has a reduced
impact on blood sugar. Look for it in the aisle where you find honey
and syrups.
Sunday, December 5, 2010
Baked Spaghetti Squash like Lasagna
Baked Spaghetti Squash Lasagna Style - 24.5g Carbs, 5.8g Fiber
"This is an alternative to bland old spaghetti squash. It resembles baked Rigatoni and Lasagna. Kids also loved it! Give it a try!"
Prep Time: 30 Minutes
Cook Time: 1 Hour 15 Minutes
Ready In: 1 Hour 45 Minutes
Servings: 6
1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 Tbsp minced garlic
2 (14oz) cans stewed tomatoes
1 Tbsp dried basil
1 cube vegetable bouillon
Black pepper to taste
1 (15oz can) black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese
1. Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet
with a thin layer of cooking spray. Place squash halves cut side down
on the baking sheet.
2. Bake squash 35 minutes in the preheated oven, or until a knife can
be easily inserted. Remove from oven, and cool.
3. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium
heat, saute the onion and garlic until golden brown. Stir in tomatoes,
basil, bouillon cube, and black pepper. Cook for about 15 minutes, or
until you have a medium thick sauce.
4. Remove squash strands with a fork, reserving the shells. Layer each
half with a spoonful of the sauce, a layer of spaghetti squash strands,
olives, and mozzarella cheese. Repeat layers until shells are full, or
until all of the ingredients are used. Top with Parmesan cheese.
5. Bake for 20 minutes in the preheated oven, or until Parmesan cheese
melts.
Servings: 6
Nutrition per Serving:
280 Calories, 15.9g Total Fat, 27mg Cholesterol, 1,294mg Sodium,
24.5g Total Carbs, 5.8gDietary Fiber, 14.1g Protein
Wednesday, December 1, 2010
Lentil Stew with Pumpkin
Lentil Stew With Pumpkin or Sweet Potatoes - 31g Carbs, 6g Fiber
1/2 lb (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 tsp turmeric
20 sprigs cilantro, tied into a bunch
Salt
1 tsp ground ginger
2 medium OR 1 large carrot, peeled and cut into 1/4-inch dice
1/2 lb winter squash (such as pumpkin or butternut squash) OR
sweet potato, peeled and cut into 1/4-inch dice
3 Tbsp tomato paste
Freshly ground pepper
2 to 3 Tbsp chopped flat-leaf parsley
1. Combine the lentils, water or stock, onion, garlic cloves and bay
leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the
saffron between your fingers and add to the pot, along with the
turmeric and the cilantro. Reduce the heat, add salt to taste,
cover and simmer 30 minutes.
2. Remove the onion and garlic cloves from the pot, and add the
remaining ingredients except the parsley. Bring back to a simmer,
cover and simmer 30 minutes or until the lentils and vegetables
are tender. Discard the cilantro bundle, taste and adjust seasonings.
Just before serving, stir in the parsley.
Advance preparation:
This will keep for three or four days in the refrigerator. When you
reheat it, you may need to add some water. Adjust seasonings accordingly.
Serves: 6
Nutrition per Serving:
159 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol, 11g Protein,
31g Carbs, 6g Dietary Fiber, 46mg Sodium (does not include salt added
during preparation)
1/2 lb (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 tsp turmeric
20 sprigs cilantro, tied into a bunch
Salt
1 tsp ground ginger
2 medium OR 1 large carrot, peeled and cut into 1/4-inch dice
1/2 lb winter squash (such as pumpkin or butternut squash) OR
sweet potato, peeled and cut into 1/4-inch dice
3 Tbsp tomato paste
Freshly ground pepper
2 to 3 Tbsp chopped flat-leaf parsley
1. Combine the lentils, water or stock, onion, garlic cloves and bay
leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the
saffron between your fingers and add to the pot, along with the
turmeric and the cilantro. Reduce the heat, add salt to taste,
cover and simmer 30 minutes.
2. Remove the onion and garlic cloves from the pot, and add the
remaining ingredients except the parsley. Bring back to a simmer,
cover and simmer 30 minutes or until the lentils and vegetables
are tender. Discard the cilantro bundle, taste and adjust seasonings.
Just before serving, stir in the parsley.
Advance preparation:
This will keep for three or four days in the refrigerator. When you
reheat it, you may need to add some water. Adjust seasonings accordingly.
Serves: 6
Nutrition per Serving:
159 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol, 11g Protein,
31g Carbs, 6g Dietary Fiber, 46mg Sodium (does not include salt added
during preparation)
Saturday, November 20, 2010
Creole Pork and Spinach - 5g Carbs, 1g Fiber
1 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 teaspoon thyme
1/2 teaspoon garlic powder
1 pound pork tenderloin
1 tablespoon olive oil
2 cloves garlic, minced
1 16 ounce bag fresh spinach
pinch cayenne
Preheat the oven to 475 degrees. Coat a baking sheet with cooking spray.
Combine 1/2 teaspoon of the salt, all of the black pepper, thyme and
garlic powder in a small bowl. Rub this mixture over the surface of
the pork.
Heat the oil in a large nonstick skillet over medium high. Add the
pork and brown on all sides. Transfer the meat to the baking sheet and
roast in the oven for about 17 minutes, or until a thermometer
inserted in the center registers 145 to 155 degrees. Remove from the
oven and let the roast rest for 5 minutes. Slice it across on the
diagonal into 8 medallions.
While the pork is roasting, sauté the garlic in the skillet for 30
seconds, then add the spinach. Toss the spinach constantly as it
cooks, adding the pinch of cayenne. Cook the spinach only until it is
bright green and slightly wilted, then remove it from the pan.
Divide the spinach evenly among 4 plates and top with the medallions.
Makes 4 servings.
Calories 195, Fat 8 g, Carbs 5 g, Sodium 728 mg, Fiber 1 g.
1/4 teaspoon black pepper
1/2 teaspoon thyme
1/2 teaspoon garlic powder
1 pound pork tenderloin
1 tablespoon olive oil
2 cloves garlic, minced
1 16 ounce bag fresh spinach
pinch cayenne
Preheat the oven to 475 degrees. Coat a baking sheet with cooking spray.
Combine 1/2 teaspoon of the salt, all of the black pepper, thyme and
garlic powder in a small bowl. Rub this mixture over the surface of
the pork.
Heat the oil in a large nonstick skillet over medium high. Add the
pork and brown on all sides. Transfer the meat to the baking sheet and
roast in the oven for about 17 minutes, or until a thermometer
inserted in the center registers 145 to 155 degrees. Remove from the
oven and let the roast rest for 5 minutes. Slice it across on the
diagonal into 8 medallions.
While the pork is roasting, sauté the garlic in the skillet for 30
seconds, then add the spinach. Toss the spinach constantly as it
cooks, adding the pinch of cayenne. Cook the spinach only until it is
bright green and slightly wilted, then remove it from the pan.
Divide the spinach evenly among 4 plates and top with the medallions.
Makes 4 servings.
Calories 195, Fat 8 g, Carbs 5 g, Sodium 728 mg, Fiber 1 g.
Monday, November 15, 2010
Yummy Berry Pie
Low Carb Almond Pie Crust - 11g Effective Carbs, 17g Fiber
This is a very easy pie crust to make. This works best for a 9" pie
pan.
1 1/2 cups almond meal or almond flour
3 Tbsp melted butter
Artificial sweetener equal to 3 Tbsp sugar
Heat oven to 350 F.
Melt the butter (if the pie pan is microwave safe, melt the butter in
it) and mix the ingredients up in the pan and pat into place with your
fingertips.
Bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.
Nutrition for shell
30g Protein, 11g Effective Carbs, 17g Fiber
===========================
Sugar-Free Fresh Berry Pie - 5.5g Effective Carbs, 6g Fiber
I make this pie with blackberries, but I think it would work great
with raspberries. The filling is mostly uncooked, with just a glaze
for the fresh berries. I use the almond pie crust for this recipe.
1 almond pie crust, baked
1 quart (4 cups) blackberries
Dash of salt
3/4 cup water
4 tsp corn starch
1 Tbsp butter (optional, but recommended)
Sugar substitute to taste - about 3/4 cup - liquid form of Splenda preferred*
*for example, you could use 3/4 cup Simple Syrup instead of water
1) Mix the water, one cup of berries, salt, and sweetener in a saucepan (it should be big enough to eventually hold all the berries). Bring the mixture to a boil and cook for 2 to 3 minutes. Berries should be softening and the liquid berry-colored.
2) Whisk cornstarch into mixture. Make sure it is fully dissolved. Cook until mixture darkens and clarifies (in other words, most of the lightness from the cornstarch goes away).
3) Add butter, and stir until melted. Add the rest of the berries, and stir until coated with the glaze.
4) Pour into baked shell and chill.
Serving suggestion:
Top with whipped cream flavored with a bit of vanilla and sweetener.
Servings: 8
Nutrition per Serving:
189 Calories, 5.5g Effective Carbs, 6g Fiber, 5g Protein
This is a very easy pie crust to make. This works best for a 9" pie
pan.
1 1/2 cups almond meal or almond flour
3 Tbsp melted butter
Artificial sweetener equal to 3 Tbsp sugar
Heat oven to 350 F.
Melt the butter (if the pie pan is microwave safe, melt the butter in
it) and mix the ingredients up in the pan and pat into place with your
fingertips.
Bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.
Nutrition for shell
30g Protein, 11g Effective Carbs, 17g Fiber
===========================
Sugar-Free Fresh Berry Pie - 5.5g Effective Carbs, 6g Fiber
I make this pie with blackberries, but I think it would work great
with raspberries. The filling is mostly uncooked, with just a glaze
for the fresh berries. I use the almond pie crust for this recipe.
1 almond pie crust, baked
1 quart (4 cups) blackberries
Dash of salt
3/4 cup water
4 tsp corn starch
1 Tbsp butter (optional, but recommended)
Sugar substitute to taste - about 3/4 cup - liquid form of Splenda preferred*
*for example, you could use 3/4 cup Simple Syrup instead of water
1) Mix the water, one cup of berries, salt, and sweetener in a saucepan (it should be big enough to eventually hold all the berries). Bring the mixture to a boil and cook for 2 to 3 minutes. Berries should be softening and the liquid berry-colored.
2) Whisk cornstarch into mixture. Make sure it is fully dissolved. Cook until mixture darkens and clarifies (in other words, most of the lightness from the cornstarch goes away).
3) Add butter, and stir until melted. Add the rest of the berries, and stir until coated with the glaze.
4) Pour into baked shell and chill.
Serving suggestion:
Top with whipped cream flavored with a bit of vanilla and sweetener.
Servings: 8
Nutrition per Serving:
189 Calories, 5.5g Effective Carbs, 6g Fiber, 5g Protein
Green Beans with sunflower seeds
INGREDIENTS
- 1 pound fresh green beans
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Pinch of crushed red pepper flakes
- 2 tablespoons shelled sunflower seeds
- 1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
DIRECTIONS
Snap the ends off the beans. If they are very young,
leave the beans whole; if large, break the beans into
2-inch lengths. Place the beans in a saucepan; add
1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and
cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano
over the beans. Toss lightly to mix.
Nutritional Information Per Serving: (1/2 cup)
Calories: 38, Fat: 2 g, Cholesterol: 0 mg, Sodium: 37 mg,
Carbohydrate: 6 mg, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
- 1 pound fresh green beans
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Pinch of crushed red pepper flakes
- 2 tablespoons shelled sunflower seeds
- 1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
DIRECTIONS
Snap the ends off the beans. If they are very young,
leave the beans whole; if large, break the beans into
2-inch lengths. Place the beans in a saucepan; add
1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and
cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano
over the beans. Toss lightly to mix.
Nutritional Information Per Serving: (1/2 cup)
Calories: 38, Fat: 2 g, Cholesterol: 0 mg, Sodium: 37 mg,
Carbohydrate: 6 mg, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Wednesday, November 10, 2010
Italian Avocado and Walnut Salad
12g Carbs, 4.4g Fiber, 3.8g Sugar
From: www.qualityhealth.com
Nutritionist Recommended For:
Low Cholesterol
Preparation time: 10 min
Cooking time: 0 min
Servings: 4
2 Tbsp chopped walnuts
1/2 lb packaged salad
1/4 lb red leaf lettuce, shredded
1 avocado, pitted, peeled and diced
1/2 cup fat-free Italian dressing
1/2 cup seasoned croutons
2 tsp lemon juice
1/4 tsp salt (optional)
Combine avocado and lemon juice in a salad bowl. Add lettuce and
walnuts and toss.
Combine remaining ingredients, except croutons, in a jar with a
tight-fitting lid. Add pepper to taste. Shake vigorously. Pour
dressing over salad and toss. Serve with croutons.
Servings: 4
Nutrition per Serving:
130 Calories, 62.3% Calories From Fat, 9g Total Fat, 1.3g Saturated Fats,
4.2g Mono-unsaturated Fats, 2.6g Poly-unsaturated Fats, 0.9mg Cholesterol,
550mg Sodium, 12g Total Carbs, 4.4g Dietary Fiber, 3.8g Sugar, 3.1g Protein
--> Vitamins
Thiamin B1 0.13 mg
Vitamin K 110 mcg
Vitamin A 5500 IU
Vitamin E 1.1 mg
Pantothenic Acid 0.68 mg
Vitamin B6 0.19 mg
Choline 17 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0.097 mcg
Vitamin C 19 mg
Niacin B3 1.2 mg
--> Minerals
Sodium 550 mg
Zinc 0.68 mg
Copper 0.19 mg
Calcium 50 mg
Iron 1.5 mg
Manganese 0.36 mg
Magnesium 31 mg
Potassium 420 mg
Fluoride 0.0076 mcg
Phosphorus 95 mg
Selenium 3 mcg
From: www.qualityhealth.com
Nutritionist Recommended For:
Low Cholesterol
Preparation time: 10 min
Cooking time: 0 min
Servings: 4
2 Tbsp chopped walnuts
1/2 lb packaged salad
1/4 lb red leaf lettuce, shredded
1 avocado, pitted, peeled and diced
1/2 cup fat-free Italian dressing
1/2 cup seasoned croutons
2 tsp lemon juice
1/4 tsp salt (optional)
Combine avocado and lemon juice in a salad bowl. Add lettuce and
walnuts and toss.
Combine remaining ingredients, except croutons, in a jar with a
tight-fitting lid. Add pepper to taste. Shake vigorously. Pour
dressing over salad and toss. Serve with croutons.
Servings: 4
Nutrition per Serving:
130 Calories, 62.3% Calories From Fat, 9g Total Fat, 1.3g Saturated Fats,
4.2g Mono-unsaturated Fats, 2.6g Poly-unsaturated Fats, 0.9mg Cholesterol,
550mg Sodium, 12g Total Carbs, 4.4g Dietary Fiber, 3.8g Sugar, 3.1g Protein
--> Vitamins
Thiamin B1 0.13 mg
Vitamin K 110 mcg
Vitamin A 5500 IU
Vitamin E 1.1 mg
Pantothenic Acid 0.68 mg
Vitamin B6 0.19 mg
Choline 17 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0.097 mcg
Vitamin C 19 mg
Niacin B3 1.2 mg
--> Minerals
Sodium 550 mg
Zinc 0.68 mg
Copper 0.19 mg
Calcium 50 mg
Iron 1.5 mg
Manganese 0.36 mg
Magnesium 31 mg
Potassium 420 mg
Fluoride 0.0076 mcg
Phosphorus 95 mg
Selenium 3 mcg
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