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Diabetic Mayonnaise Recipe

Homemade Mayonnaise

Homemade Mayonnaise

Ingredients 2 egg yolks 1/2 fresh lemon 1 capful of vinegar 1 teaspoon mustard some salt Olive oil – perhaps best to start with 1 cup and move on to 2 cups after the mayonnaise is holding. This version of the recipe works best with a stick blender container. Put the egg yolks, lemon juice, vinegar, mustard, salt and maybe a cup of olive oil into the stick blender (if you’re brave or experienced, you can start with more olive oil) Buzz the mixture with the stick blender. Buzz once, and wait. Buzz again. Buzz once, very quickly, and wait. Continue this buzz and pause until the mixture is largely looking like mayonnaise Buzz faster and longer once it’s clear the mayonnaise is setting Serve as desired Store extra in the refrigerator NOTE: Thanks to Bonny for showing how to make this delicious mayonnaise. Since this recipe does not use cooked eggs, you might want to mention that fact to anyone who is elderly, very young, or has been on antibiotics. There is only a small risk of contamination with raw eggs, but better safe than sorry. It is also possible to “pasteurize” the eggs before using them. That’s a recipe for another day. Continue reading >>

Diabetic Dinner Recipes

Diabetic Dinner Recipes

Find healthy, delicious diabetic dinner recipes, from the food and nutrition experts at EatingWell. Getting dinner on the table is easier when it's already planned out for you. Enjoy a month off from meal planning with 30 days of delicious, diabetes-friendly dinners to help you keep your blood sugar levels in check. The recipes in this plan limit carbohydrates, saturated fat and sodiumfactors that can negatively impact your diabetes if you eat too muchand can still be enjoyed by the whole family. Managing diabetes never tasted so good! Potatoes were first to benefit from the Hasselback techinique--making thin slices crosswise toward the bottom of the vegetable, but not all the way through, so the potato becomes fanned, seasoned and baked until crisp. Here we've adapted the concept to garlic bread and updated it with cheese for an easy and completely mouthwatering cheesy bread side dish. ADVERTISEMENT 2 ADVERTISEMENT These homemade sausage balls are a healthy riff on the original--we add riced cauliflower for moisture and a veggie boost, whole-wheat flour stands in for prepared biscuit mix, and sharp Cheddar adds flavor. Serve these sausage balls for brunch, as an appetizer, or mix them with your favorite marinara for dinner. Of all the vegetables in the supermarket, cabbage gives you some of the best value for your dollar. It's inexpensive and low in calories, but packed with nutritional benefits (vitamin C, fiber, cancer-fighting phytochemicals). This easy vegetable side dish gets a boost of flavor from shallot, caraway seeds and a delicious finish of crisp bacon. This good-for-your-gut-health food gets super-silky when slowly cooked in the oven. Serve these flavorful braised leeks with roast chicken or fish. 1 With a whopping 19 grams of protein, this one-dish meal wi Continue reading >>

Top 10 Worst Diet Choices If You Have Diabetes

Top 10 Worst Diet Choices If You Have Diabetes

If you have diabetes, in many ways your diet is your medicine. As diabetes educators, we help patients understand what food and beverage choices are best to avoid. When foods are high in carbohydrates, fat and sodium, they increase your risk for high blood pressure, high cholesterol, weight gain, heart disease and uncontrolled sugar. Top 10 offenders Sweetened drinks. These include regular pop/soda, fruit punches and iced teas. These are loaded with sugar and calories, and they usually have little or no nutritional value. Instead, try infusing plain water with different berries and fruits so you can enjoy the natural sweetness. “Designer” or specialty coffee drinks – including frappuccinos or cappuccinos. That “once a day special treat” can add up to lots of extra sugar, calories and saturated fat. Instead, go for straight java, either black, with artificial sweetener or a small splash of skim milk. Whole milk. It has too much fat, which can lead to weight gain. Switch to 2 percent, 1 percent – or even better: skim milk. Keep in mind that one cup of skim milk has 12 grams of carbohydrates. If you don’t like milk or are lactose intolerant, you can drink almond milk, rice milk or soy milk instead—but remember to get the low sugar varieties. Hot dogs. These grilled little favorites are still high in saturated fat and sodium—yes, that even includes turkey dogs! Try to avoid them or eat them only occasionally. Packaged lunch meats. These are also high in saturated fat and sodium. Check your deli for low sodium meats—or better yet use sliced meat that you’ve roasted at home to make your sandwiches. Also remember that sandwich toppings can be very unhealthy too (think high-fat mayonnaise). Instead add flavor to your sandwiches with mustard, veggies and/or Continue reading >>

Diabetes Meal Plan Recipes

Diabetes Meal Plan Recipes

It's not always easy to follow your diabetes meal plan day after day, but these delicious recipes may help. Appetizer recipes Beverage recipes Bread recipes Breakfast recipes Dessert recipes Main dish recipes Salad recipes Sandwich recipes Sauce and dressing recipes Side dish recipes Soup recipes Vegetable recipes Continue reading >>

Creamy Broccoli Salad With Bacon

Creamy Broccoli Salad With Bacon

This easy low carb broccoli salad with bacon delivers great crunch and flavor. This version is easy, totally customizable and perfect for any low carb ketogenic diet. This raw broccoli salad has been around forever. I think the first time I had it was for my engagement party 20 years ago, which my mother so graciously hosted at home. It was a very small affair with only family and a close friend in attendance. Hey, East Coast Family, we all miss you! The traditional version of this easy, low carb broccoli salad with bacon calls for raisins, but we enjoy subbing cranberries. The dressing calls for sugar, but we find that by subbing erythritol, xylitol or stevia, we get the same great sweetenss for less carbs. And, because this recipe is dairy-free, I know this is something my daughter can have. Toppings are always fun and we add toasted sesame seeds, toasted sunflower seeds or pumpkin seeds or even toasted nuts, for a crunch factor. This is one of my go-to salads in the Summer because it goes with most mains. Also, my kids like broccoli and are guaranteed to eat it. This recipe makes a lot, but we eat it with our lunches and dinner and I have been know to have it for breakfast, too. My friends can always count on me to bring this easy, low carb broccoli salad with bacon to all of our gatherings. Why? Well, it’s my favorite! Do you have a favorite version on this salad? How do you make it yours? This amazing Low Carb Broccoli Salad with Bacon is 2 net carbs per serving [Disclosure: This recipe contains affiliate links.] Continue reading >>

Salmon Cakes With Caper Mayonnaise

Salmon Cakes With Caper Mayonnaise

Ingredients Buzzworthy Start a Tasty Weeknight Family Tradition Transform Tuesdays into Tuscan Tuesdays. Cook up a feast with rich Tuscan flavors. Go beyond the plate with fun décor ideas and more. Caper Mayonnaise Ingredients Continue reading >>

Best Foods For Type 2 Diabetes

Best Foods For Type 2 Diabetes

Avocado Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low–quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for diabetics, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise, or mash a ripe avocado with cilantro, lime juice, and diced tomato for a delicious guacamole dip. Now that you know which foods can help control blood sugars, find out which ones can lead to terrible diabetes complications. Continue reading >>

Healthy Curry Chicken Salad With Apples

Healthy Curry Chicken Salad With Apples

There are many dishes out there that, although quite tasty, are laden with not-so-healthy ingredients. The good news is that it’s often incredibly easy to make these recipes healthy with just a few simple swaps. This Healthy Curry Chicken Salad With Apples is one of those recipes. Typically, curried chicken salad is dressed in a heavy slathering of mayonnaise, or a combination of sour cream and mayonnaise, much like a classic tuna salad (or any other type of chicken salad) would be. By swapping in plain Greek yogurt and a touch of tahini for the dressing, I lighten up this recipe significantly and give it even more protein. Chicken breast, the primary ingredient in this chicken salad, is a nutritional powerhouse. It’s almost pure protein with very little fat. This is why it’s the basis of most fitness diets. You can combine chicken breast with an almost endless variety of other ingredients and end up with a balanced and nutritional meal. This Healthy Curry Chicken Salad with Apples is also loaded with other healthy ingredients, such as celery (a great source of folate, potassium, and dietary fiber), apple (also high in fiber as well as antioxidants) and cashews (high in Vitamins E & K, zinc and magnesium.) Easy & Healthy Curry Chicken Salad With Apples Best of all, this recipe comes together in no time at all. You will need grilled chicken breasts, which you can either cook right before putting together the salad or a day or two before (you can use our method for cooking the perfect chicken breast), but there is no other cooking involved. Simply dice up all of the salad ingredients, place them in a big bowl together with the dressing ingredients, toss to coat, and you’ll have a delicious, nutritious salad on your hands in less than 20 minutes. The flavors of thi Continue reading >>

Diabetic Diet: Quick Recipe Ideas And Healthful Meal Plans

Diabetic Diet: Quick Recipe Ideas And Healthful Meal Plans

Healthy eating is also one of the most important factors in preventing the development of diabetes. A healthful diabetic diet includes foods that are rich in nutrients, low in unhealthy fats and calories, and that manage carbohydrates. It also involves carefully planning meal times and exercising portion control. This helps people with diabetes to manage their symptoms, avoid complications of diabetes, and enjoy a better quality of life. Contents of this article: Why diet is important for diabetes Eating the right foods is one of the primary ways of regulating blood sugar, or glucose, levels. Glucose is the main source of energy for the body, and it comes from carbohydrate in our foods. When blood glucose levels rise, the hormone insulin is released from the pancreas into the bloodstream. This helps the body use glucose effectively. People with type 1 diabetes don't make enough insulin and those with type 2 are unable to use insulin properly. If not carefully monitored and managed, this can allow glucose to build up in the blood. This increases the risk of: Healthy eating also helps with weight management and reduces the risk of heart disease. Both of these things are linked to diabetes. Foods to eat and foods to avoid It's possible to include most foods in a diabetic diet, although some need to be eaten sparingly or in moderation. Some foods can be considered "diabetes superfoods." This is because they are rich in important vitamins and minerals, along with fiber and have a minimal effect on blood sugar levels. Foods to eat regularly The American Diabetes Association lists their top 10 superfoods as: beans berries citrus fruit dark green, leafy vegetables fat-free dairy, such as yogurt fish, not fried or breaded nuts and seeds sweet potatoes tomatoes whole grains Other Continue reading >>

Fast, Easy Immersion Blender Mayo Method + A Healthy Mayo Recipe (sugar-free, Soy-free, Paleo!)

Fast, Easy Immersion Blender Mayo Method + A Healthy Mayo Recipe (sugar-free, Soy-free, Paleo!)

Did you know that store bought mayo is usually made with highly processed, inflammatory seed oils? Soybean and canola are the worst offenders. These oils are processed using high heat methods and solvents that may damage the polyunsaturated fatty acids in the oil, causing rancidity. And if there’s one food additive you want to avoid, it’s rancid oil! My homemade mayo uses extra light olive oil, which is very mild tasting, and more importantly, chock full of heart healthy monounsaturated fats that are less prone to heat damage. Watch out for labels that proclaim a mayo is made with olive oil, because if you look closely, the ingredients list will show soybean or canola oil as the first ingredient. Moral of the story: If you want mayo made with healthy oil, you have to make it yourself. If you’ve never made homemade mayonnaise before, you should try it at least once. I guarantee once you see how easy (and fast!) it is to make America’s favorite condiment right in your own kitchen, you’ll never want to go back to the store bought kind. To see it being made in action, feast your eyes on my first ever Youtube tutorial! I hope you’ll find it just as fun to watch as I had making it. What do you think? Would you like to see more of these instructional videos? If you don’t have a 2-cup glass measuring cup, you can also use a 32 oz Ball mason jar as the blending vessel. Bonus: You can store your mayo in the same jar! I picked up this jar at a thrift store for $2, but you can order mason jars online as well. After making so many batches of mayo for my Broccoli Bacon salad this week, it’s hard to imagine that at one point in time, just the smell of mayo made my stomach churn. It all started one fateful day in 5th grade when I decided to tame my frizzy curls. Perusin Continue reading >>

Modifying Recipes

Modifying Recipes

Use ingredients and recipes that: Are lower in fat, particularly saturated fat. Are based on breads, cereals (preferably wholegrain), vegetables (including legumes) and fruits. Contain only a moderate amount of added sugar. Contain lower salt ingredients (always use salt sparingly). To help you follow these guidelines, try some of the tips below: In cooking, use small amounts of polyunsaturated or monounsaturated fats such as olive, canola and sunflower oils instead of butter Use low fat cooking methods such as steaming, stir-frying, grilling or microwaving When baking or using a non-stick pan, try using a cooking spray oil When frying or sautéing, use small amounts of polyunsaturated or monounsaturated fats As an alternative to butter, try spreading bread with a thin layer of avocado, ricotta cheese, cottage cheese, hummus or low-fat mayonnaise On salads, try using an oil-free dressing or make your own using olive oil mixed with balsamic vinegar or lemon juice. Try low-fat yoghurt instead of cream For desserts, use a mixture of reduced fat ricotta cheese and natural low-fat yoghurt. For flavour add lemon, strawberry or vanilla essence, or add fresh fruit/pulp, cocoa or coffee Try evaporated skim milk that is chilled and whipped For savoury creamy sauces, use low-fat evaporated milk, buttermilk, low-fat natural yoghurt Try reduced-fat sour cream, low-fat yoghurt, buttermilk or reduced-fat ricotta cheese as an alternative. Use a fat-reduced coconut milk To make your own coconut milk- mix together 1 cup low-fat milk or evaporated skim milk with 2 teaspoons corn-starch, 1 teaspoon coconut essence and a little sugar to taste Try low-fat yoghurt mixed with a little coconut essence or desiccated coconut (do not boil). Use low-fat milk, fat modified milk or skim milk. UHT mil Continue reading >>

Add Some Flavor To Your Diabetes Meal Plan

Add Some Flavor To Your Diabetes Meal Plan

1 / 11 Use Portion Control Enhancing your food's flavors through condiments and spices is key to enjoying a healthy type 2 diabetes diet. But before you reach for the ketchup and mayo, know that some choices are a lot better for you than others. You'll also benefit from learning how to read nutrition labels and measuring servings carefully. "Most important is portion control," says Constance Brown-Riggs, RD, CDN, author of The African American Guide to Living Well With Diabetes. "Condiments should be used to enhance the flavor of food and not serve as the main course." Here are the facts on the most popular condiments and spices to help you choose. Continue reading >>

Best Homemade (healthy) Ranch Dressing

Best Homemade (healthy) Ranch Dressing

This dressing is DIY at its very best, as it is better-than-bought in every way! No dressing is more loved, or more universally used, than Ranch-style dressing. From salads and wings to veggies and yep, even pizza, everything tastes better when drizzled with Ranch. And when it comes to Ranch dressing, for most of us, Hidden Valley® brand is what “ranch is supposed to taste like”. I am proud to say that this ranch dressing perfectly mimics its beloved flavor. I am even more delighted to share that it does so with SIGNIFICANT sodium, fat, cost, and calorie savings (with only 35 calories per 2 Tbsp. serving it delivers a 75% calorie savings!). Best of all, I think it tastes better than any commercial brand — whether bottled or made with pricey packets. Made in mere minutes, with ingredients always on hand, I honestly will never buy Ranch dressing again. And now you don’t have to either! MAKES 1 CUP 1/3 cup low-fat milk 1/3 cup light mayonnaise 1/3 cup plain low-fat or non-fat Greek yogurt (light sour cream can also be used) 1 teaspoon dried parsley 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon salt 1/4 teaspoon black pepper 1. In a medium bowl add all ingredients and whisk to combine. DARE TO COMPARE: Hidden Valley Ranch bottled dressing has 140 calories per 2-tablespoon serving, including14 grams of fat and 260 mg of sodium. Step into Subway and their Ranch dressing topping your “light” salad will cost you 220 calories and 400 mg of sodium. Nutrition Information Per Serving (2 tablespoons): Calories 35 | Carbohydrate 2g (Sugars 1g) | Total Fat 3g (Sat Fat 0g) | Protein 1g | Fiber 0g | Cholesterol 0mg | Sodium 140mg | Food Exchanges: ½ Fat | Carbohydrate Choices: 0 | Weight Watcher Plus Point Comparison: 1 SmartPoints: 1 Continue reading >>

Diabetics Discover Mayonnaise Can’t Go With Everything

Diabetics Discover Mayonnaise Can’t Go With Everything

For someone just diagnosed with diabetes, the supermarket can be an uncharted jungle of potentially dangerous food and drink. That is why the Bermuda Diabetes Association has begun offering special supermarket tours for people with diabetes and those who are pre-diabetic, and their caregivers. Sarah McKittrick, the association’s clinical dietitian and diabetes officer, will lead six of the tours at Lindo’s over the coming weeks. “I’ve had clients say that the first time they went to the store after seeing the dietitian they were there for two hours, unsure of what to buy,” she said. “I tell people that it will get easier once you know the products you are looking at. We are trying to show them how to fit healthy eating into their day. We talk about how to shop to get the most not just economically but the most nutritionally so we can be making good nutrition choices.” She aims to teach people about which convenience foods might be more economical some people might think it is better to buy a range of vegetables rather than an expensive bag of prepared salad mix. “If you use a bag of pre-cut lettuce or prepared salad mix and eat the whole thing for dinner and lunch the next day it might actually be more savings than buying five or six different types of vegetables which then rot because you don’t use all of them.” She will encourage participants to plan meals and healthy snacks rather than impulse buy. Ms McKittrick stressed her aim is not to put people on a diet but to make them think about putting more vegetables, fruits and whole grains into their diet. One difficult meal during the day can be breakfast, because many breakfast cereals are low in fibre and high in sugar. Ms McKittrick said oatmeal is a great breakfast food if you avoid flavoured oat Continue reading >>

Your 5-week Diabetic Diet Meal Plan

Your 5-week Diabetic Diet Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control. Prevention Premium: What Every Woman Knows About Erectile Dysfunction Follow this mix and match diabetic diet meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk. BREAKFAST Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100% fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk. Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste. Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100% whole grain English muffin, spread with 2 Tbsp low-fat (1%) cottage cheese, and 1 c fat-free milk. Instead of scrambled eggs, try poaching an egg: Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans. Nutty Oatmeal: Top ½ c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage. Bagel and cream cheese: Sprea Continue reading >>

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