Tag Archives: food

Magnus Karlsson with LCHF

“When 16 days ago, I was given the pleasure to live the rest of my life with type 2 diabetes” www.dietdoctor.com has posted the story of Magnus Karlsson and how he is dealing with diabetes. Magnus has started a LCHF, low carb, high fat diet. This diet causes us to eat fewer carbohydrates, starches, and sugars, and a higher proportion of fat.

“My morning blood sugar stays around 90 mg/dl (5 mmol/l) every morning and I have more energy than I’ve had in many years, as my sleeping has improved.”

His blood glucose levels have dropped and he has become much healthier.

“With exercise and a new diet even this old, tired body has awakened and my clothes are starting to be a little loose after more than 15 lbs (7 kg) have melted away.”

People like Magnus Karlsson remind us that there is a way to BEAT DIABETES! He has modified his diet in a way that allows him to eat healthily while still enjoying the food he eats. If you are interested in starting the low carb, high fat diet

check out this article –> www.dietdoctor.com

…or ask your nutritionist about integrating this diet into your meal plans.

Nutty Chocolate Meltaways

To celebrate the week of Thanksgiving, each day, we will be sharing a recipe that is healthy and delicious. The last of the week is the Nutty Chocolate Meltaways, which are deliciously chocolatey desserts. The combined prep and cook time for this meal is approximately 30 minutes. This simple, low carb dish feeds fifty people.

Ingredients
1 3/4 cups  Coconut, dried, unsweetened
2 tbsp  agave nectar, all natural
6 oz  dark chocolate bar, 70% to 85% cacoa
1 3/4 cups  Nuts, hazelnuts, ground
6 oz  semi sweet chocolate chips
12 oz  heavy whipping cream

Directions

  1. Add 1 cup water to bottom of double boiler. Replace top pan. Bring water to boil over high and reduce heat to simmer.
  2. Combine chocolate and heavy cream in top pan of double boiler. Heat 5 minutes, stirring constantly until chocolate is melted and cream mixed in.
  3. Add agave nectar, 1 cup of hazelnuts, and 1 cup of coconut. Stir until well mixed.
  4. Remove from heat and lift top pan out of water. Allow mixture to come to room temperature. Cover and refrigerate for 2-3 hours, until chocolate mixture is solid, but pliable.
  5. Line 2 baking sheets with parchment paper.
  6. Using small ice cream scooper or melon baller, scoop chocolate balls (about 1″ diameter) onto baking sheets. Roll into smooth balls with hands.
  7. In small shallow bowl, combine remaining coconut and hazelnuts. Roll each truffle to coat completely, and replace on baking sheet. Cover with plastic wrap, and place in freezer for 3 to 4 hours.
  8. Store truffles in airtight container in refrigerator for up to 1 week or in freezer for up to 1 month.

Nutrition Facts

Makes 50 servings
Amount Per Serving
Calories 91.8
Total Carbs 5.9 g
Dietary Fiber 1.1 g
Sugars 1.8 g
Total Fat 7.2 g
Saturated Fat 3.6 g
Unsaturated Fat 0.3 g
Potassium 28.1 mg
Protein 1.3 g
Sodium 2.0 mg

 

Photo from: http://www.dlife.com

Cheesecake

HAPPY THANKSGIVING!

To celebrate the week of Thanksgiving, each day, we will be sharing a recipe that is healthy and delicious. Remember that just because its Thanksgiving, doesn’t mean that you can’t be healthy. The fourth of the week is Sugar Free Cheesecake, a deliciously rich and healthy dessert. The combined prep and cook time for this meal is approximately 1 hour and 5 minutes. This simple, low carb dish feeds twelve people.

Ingredients
Cheesecake
1 each  grapeseed oil cooking spray
4  eggs
2  egg whites
1/2 cup  SPLENDA® No Calorie Sweetener, granulated
1 tsp  fresh lemon juice
1 pinch  salt
3 cup  cream cheese
1/2 tsp  fresh lemon peel

Topping
1/3 cup  sour cream
2 tbsp  SPLENDA® No Calorie Sweetener, granulated
2 tsp  vanilla extract

 

Directions

Cheesecake

  1. Preheat oven to 400°F. Line bottom of a 9″ springform pan with baking paper. Lightly coat paper and sides of pan with grapeseed oil cooking spray.
  2. Separate eggs. Reserve 4 yolks. Set aside.
  3. In small bowl, beat egg whites and salt with electric mixer until stiff peaks form. Set aside.
  4. In separate mixing bowl, beat Splenda® and 4 egg yolks until thick. Add lemon juice.
  5. With mixer on low-medium setting, beat in cream cheese, a little at a time, until well blended and fluffy.
  6. Add small amount of egg whites, plus grated lemon peel, if desired, and mix in gently.
  7. Gently fold egg whites into cream cheese mixture a little at a time, pulling egg whites up through cream cheese mixture.
  8. Pour mixture into pan. Shake gently to level batter.
  9. Bake 10 minutes at 400°F. Reduce temperature to 300°F and bake for another 40 minutes. When top of cake is set, turn off oven and keep oven door closed. Allow to cool for another hour in oven. Remove and continue to cool on a wire rack.

Topping

  1. In small bowl, whisk all ingredients for topping. Spread on top of cheesecake when completely cooled.

Nutrition Facts

Makes 12 servings
Amount Per Serving
Calories 246.5
Total Carbs 3.3 g
Dietary Fiber 0.0 g
Sugars 0.6 g
Total Fat 22.7 g
Saturated Fat 13.8 g
Unsaturated Fat 1.0 g
Potassium 100.9 mg
Protein 7.2 g
Sodium 212.8 mg

 

Photo from: http://www.thecheesecakefactory.com

Fried Chicken

To celebrate the week of Thanksgiving, each day, we will be sharing a recipe that is healthy and delicious. The third of the week is Fried Chicken, a delicious entree filled with lots of flavors and crunch. The combined prep and cook time for this meal is approximately 30 minutes. This simple, low carb dish feeds four people.

Ingredients

1 tsp  paprika
1 each  cooking spray
1/2 tsp  ground thyme
1 tsp  garlic powder
1/2 cup  bread crumbs
1/2 cup  plain yogurt, whole milk
10 oz  boneless skinless chicken breasts

Directions

  1. Preheat oven to 350°F and prepare a baking pan with nonstick cooking spray.
  2. Trim the fat off of the chicken, cut into 4 equal pieces, and marinate them in the yogurt for several minutes.
  3. In a bowl, mix together the bread crumbs, paprika, thyme, and garlic. Dredge the chicken in the crumb mixture and arrange on the baking pan.
  4. Bake for 20 minutes; watch closely to ensure that the chicken “crust” does not burn.

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 167.3
Total Carbs 11.9 g
Dietary Fiber 0.9 g
Sugars 2.0 g
Total Fat 2.9 g
Saturated Fat 0.9 g
Unsaturated Fat 0.3 g
Potassium 274.5 mg
Protein 21.8 g
Sodium 172.1 mg

 

Photo from: http://web.gastongazette.com

One Pot Chicken and Mushrooms

To celebrate the week of Thanksgiving, each day, we will be sharing a recipe that is healthy and delicious. The second of the week is One Pot Chicken and Mushrooms, a delicious entree filled with lots of flavors and protein. The combined prep and cook time for this meal is approximately 45 minutes. This simple, low carb dish feeds four people.

Ingredients

  3/4 cup  low sodium chicken broth
  1 1/2 tbsp  tomato paste
  1/4 tsp  black pepper
  2 tbsp  fresh oregano
  1/8 tsp  salt
  1 each  medium garlic cloves
  4 each  boneless skinless chicken breasts
  3 tbsp  bread crumbs
  2 tsp  olive oil
  2 cup  fresh mushroom slices

Directions

  1. In medium bowl, combine broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
  2. Dredge chicken in bread crumbs, coating well. Heat oil in large skillet over medium high heat.
  3. Sauté chicken in oil for 2 minutes per side, or until lightly browned.
  4. Add reserved broth mixture and mushrooms to skillet and bring to boil. Cover, reduce heat to low and simmer for 20 minutes.
  5. Transfer chicken to serving platter.
  6. Spoon sauce over chicken and serve.

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 187.7
Total Carbs 6.7 g
Dietary Fiber 0.8 g
Sugars 1.6 g
Total Fat 4.3 g
Saturated Fat 0.7 g
Unsaturated Fat 0.6 g
Potassium 523.6 mg
Protein 29.0 g
Sodium 341.4 mg

 

Photo from: http://allrecipes.com

Five Spice Chicken Noodle Soup

To celebrate the week of Thanksgiving, each day, we will be sharing a recipe that is healthy and delicious. The first of the week is Five Spice Chicken Noodle Soup, a delicious appetizer filled with lots of vegetables and protein. The combined prep and cook time for this meal is approximately 50 minutes. This simple, low carb dish feeds four people.

Ingredients
                                                                                                                                                            2 1/2 cup  cold water
  1 1/4 cup  low sodium chicken broth
  1/4 cup  fresh chopped green onion
  2 tsp  low sodium soy sauce
  2 each  medium garlic cloves
  1/4 tsp  Chinese 5-spice powder
  1/8 tsp  ground ginger
  2 cup  chopped bok choy
  1 each  medium red bell peppers
  2 oz  Pasta, somen, dry
  1 1/2 cup  cooked chicken breast, diced

Directions

  1. In large saucepan, combine water, chicken broth, green onion, soy sauce, garlic, five-spice powder, and ginger.
  2. Bring to boil. Add bok choy, sweet pepper strips, and somen.
  3. Return soup to boil, and then reduce heat to gentle boil for 4 to 5 minutes, until noodles are tender.
  4. Add chicken. Stir until heated thoroughly. Serve immediately.

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 124.7
Total Carbs 6.9 g
Dietary Fiber 1.1 g
Sugars 2.0 g
Total Fat 2.6 g
Saturated Fat 0.6 g
Unsaturated Fat 0.6 g
Potassium 303.7 mg
Protein 16.7 g
Sodium 369.0 mg

 

Photo from: http://www.countryliving.com

Fatty Frights

Don’t worry, fats aren’t actually as frightening as they may initially seem. Saturated fats, which are usually solid at room temperature are the only ones that we really need to worry too much about. But regardless of the saturation, it is important to limit fats since they are often in other foods that we consume on an everyday basis. Fats are good because they are used as a long-term energy source.

DO…

  • eat only unsaturated fats
  • limit fat intake
  • eat avocados
  • eat almonds
  • eat walnuts
  • cook with sunflower oil

DO NOT…

  • eat saturated fats
  • eat cheeses
  • eat butter
  • eat packaged cookies/crackers
  • eat baked goods

 

Photo from: http://www.balancednutritiononline.com