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Welcome to Diet-Depot-Newsletter - Issue 34
How are you today?
Hungry?
Craving Something to Snack on?
This issue will discuss some ideas to munch on...
Not only that...
This issue will continue the topic of last issue...
Comparing Foods through Food Nutritional Labels...
This issue we shall go a little further...
We will look at the ingredient list....
I have also provided some Recipes
that you can conjure up and use for inbetween main meal munching....
Please Enjoy...
Contents
1. Sponsored Ads
2. Inspiring Quote
3. Let Us Continue....
4. Members Speak Out...
5. Article - Snack Time!!
6. Energy Bars, Meal Replacement Drinks, and more.....
7. Article - What is in the Ingredients???
8. Low Carb Snacking
9. Tip Time...
10. Recommended Links
11. Books From Amazon-Great Books Containing Dessert Recipes for Snacking!
12. Recipes for Healthy Snacks and Small Meals...
13. Diet Adwards to be Issued...
14. Newsletter Closure
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Inspiring Quote
Take care of your body. It's the only place you have to live.
~ Jim Rohn
Let Us Continue....
Last Issue we discussed Reading Nutritional Labels...
Below are definitions of terms you may find on food packaging labels.
I wanted to include this information in this issue.....
| Fat-free: | A food that has less than 0.5 grams of fat per serving, with no added fat or oil. |
| Low fat: | 3 grams of fat per serving |
| Less fat: | 25 percent or less fat than the comparison food |
| Saturated fat-free: | Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving |
| Cholesterol-free: | Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving |
| Low cholesterol: | 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving |
| High-fiber: | 5 grams or more fiber per serving |
|
Sodium-free or salt-free: |
Less than 5 mg of sodium per serving |
| Low sodium: | 140 mg or less per serving |
| Sugar-free: | Less than 0.5 grams of sugar per serving. |
| Healthy: | A food low in fat, saturated fat, cholesterol and sodium, and contains at least 10 percent of the daily values for vitamin A, vitamin C, iron, calcium, protein or fiber. |
This Chart is From http://www.arthritis.org/resources/nutrition/definitions.asp
Be Sure to Stop by and Visit...
Here are a few more that is not in that above chart...
| Calorie free |
Less than 5 calories |
| Light (lite) | At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product |
| Reduced cholesterol | At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat |
| Good source of fiber | 2.5 to 4.9 grams of fiber |
| Low in saturated fat | 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat |
| Lean |
Less than 10 grams of fat, 4 grams of saturated fat and 95 milligrams of cholesterol
|
| Extra lean | Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol |
Members Speak Out...
Vicki
From Edmonton, Alberta
She states that her thoughts are varied, as is the information in the media these days.
Vicki
Does that mean...u get as confused as many of us do...With what is best...
One month the ideal is one thing, the next month something else...
Remember when eggs were oh so bad....
Now they are not as bad as they made them out to be...
This goes on and on...The media can drive us crazy!
I believe balance of all the best foods is best...And leave out the garbage.
But in the long run...You decide what is best for you...
After all...it is you who knows yourself best...
Sheila
From Texas
She says this newsletter is a -10 being the high end - it contains a lot of info and is good stuff.
She would like to read more about..
Different foods and how they affect weight loss and/or lack of.
And Helping to stop the crunchy cravings.
She comments...
I really think you do a good job and it has to help. I found it when I got serious about weight and health. I have lost 20 pounds and plan and will loose 20 more.
I am looking to see if there is anything safe or natural to eat, drink, or take to help speed metabolism or curb appetite.
I am looking to see if there is anything safe or natural to eat, drink, or take to help speed metabolism or curb appetite.
Sheila
Thank you so much for your compliments...
Congratulations on the weight you have lost!!
That is such an accomplishment...You must feel good!
What I have to offer for you to read for speeding you your metabolism is this past issue.
Be sure to check it out...
Evelyn
From Florida and Nevada
She has to say this...
I love the recipes!
I like dieting advice, as it keeps me on the straight and narrow path to losing weight. Three years ago I was diagnosed with diabetes 2 and
I have lost 80 lbs so far, with 50 more to go.
Thank you for all that you share with us!
Evelyn
Sorry to hear about you developing diabetes 2.
You are on the right path by losing weight...
80 Pounds is a huge accompliment...
I am so proud of you!!! You must be too!!
Keep it up!!!!
Have you read Diet-Depot's past issue....
That issue has a lot of recipes that you will able to use with diabetes 2.
Snack Time!!
Snacking....We all do it...
It is how we do it that matters...
Consider this....
It is said that eating several small meals a day, is better than eating 3 large ones...
Eating more frequently throughout the day, keeps the metabolism running...and
as the digestive system continues to work, it is burning calories....
Make a snack a small meal...
This way you are getting the best of both worlds...
But...
The snack must be a wise and healthy choice...
As you know a snack craving varies...
Sometimes we crave a sweet...
Sometimes we crave a little spice or salt...
Lets see...What can be a healthy snack/small meal...
* A piece of fruit....
* A Fruit Smoothie Drink...
See Diet-Depot's Past Issue....
* A low fat, low calorie yogurt...
* A Small Bowl of Healthy Cereal, which has a nice amount of fiber....
* One Packet of plain cream of wheat or plain oatmeal...
* One Whole Wheat Waffle with lite syrup or sugar free syrup....
Try adding no butter...just the syrup...
* Whole Wheat Toast with just a small amount of Fruit Jam, made with real fruit...
(If you must add butter...use a trans fat free spread)
* A handful of peanuts...
(Be sure to read nutritional label to see what is a serving size...etc...)
* Raisins
Oh..even better....
* A Mix of Raisins and Peanuts....Nice Mix!!!
* Celery and Peanut Butter...
Choose a Natural Peanut Butter or Reduced Fat....
Compare Labels and Choose the best choice!!!
* Celery and Salsa...
* Celery and Lowfat Cream Cheese...
* Bowl of Minestrone...
* A small piece of cheese...a few brands have reduced fat...
* Meal Replacement - Nutritional Energy Bars
Read More about them in Diet-Depot's Past Issue...
(NOTE: Some product links in this above particular past issue is deactivated)
* Use your imagination...and use the nutritional labels...
* Try not to snack after 8 or 9PM...depending on your bedtime...
9PM being for a later bedtime....
If you must have candy...or some chocolate....
* Try some Peanut M&M's or Raisenettes...
But read the amount of servings in the bag....
Know what you are consuming!!!!
Energy Bars, Meal Replacement Drinks, and more.....
Balance Bars - #1 selling protein bar
Balance Caramel Nut Blast Triple Layer Energy Bars, 60 Bars
Usually ships within 24 hours; Buy New: $49.70
 |
PowerBar Original Performance Energy Bar, Variety Pack (48 Bars) Kitchen;Usually ships within 24 hours; Buy New: $39.98 |
Myoplex - #1 selling meal replacement
Slim & Trim - Chocolate Creme
23 oz
What is in the Ingredients???
Many Prepared Packages Snacks found in the supermarkets are made with partially
hydrogenated oils, which is not good for us....
hydrogenated oils, which is not good for us....
Many are also made with processed bleached flours,
and some have a lot of sugars.
Sugars which comes in many forms and names...
Look for snacks made with whole grains, healthier oils, and a lower amount of sugar...
Be sure to check the calories, fat grams, sugar grams and fiber grams...
Check Carb Grams if you are watching your carbs and
Salt Grams if you have high blood pressure...
Try to avoid products that have these ingredients...
hydrogenated or partially hydrogenated vegetable oils,
vegetable shortening, and margarine....
food products with any of those ingredients contain trans fat, which is very unhealthy!!!
food products with any of those ingredients contain trans fat, which is very unhealthy!!!
Another factor to consider in is....
Ingredients and where they are placed in the list of ingredients of the product...
Ingredients on the the top of the list is what the food product has a lot of.
Working its way down the ingredient list to the least amount in the food product...
So lets say....partially hydrogenated vegetable oils is on the top...
The product has a lot in it...
If partially hydrogenated vegetable oils is towards the bottom (the last ingredients mentioned)...then it has less of it....
OK ....You have 2 cookies....
Cookie #1
partially hydrogenated vegetable oils is #3 on the ingredient list...
Cookie #2....
partially hydrogenated vegetable oils is the last ingredient on the list....
Let's avoid Cookie #1 - Throw it back!!!
We would choose Cookie #2....
It has a lot less partially hydrogenated vegetable oils.
A much healthier choice....
Now if you find a cookie with no partially hydrogenated vegetable oils....
Then you found the best cookie choice when it comes to oils....
Now we have a Cracker...
Crackers are made from grains...flour...
I have mentioned this before in the past..
Wheat Flour is not the same as whole wheat flour...
It must say whole...So read those ingredients...
Another way to tell if the product has been made from wholesome grains is...
If the cracker has been made from a healthy whole grain...the fiber gram count will be higher...
Lower fiber grams....less whole grains in product....
Now think about the Sugars in a cookie.....
Do the reading, comparing....choose wisely!!
Low Carb Snacking
Buy Low Carb Candy from Synergy Diet - the Low Carb Superstore!
|
Buy Low Carb Tortillas from Synergy Diet - the Low Carb Superstore! Click here buy Atkins Diet products at Wholesale Cost-Save 33%-40%!
|
Tip Time...
Label Reading Tip
Hidden Trans Fats...
Here is how to tell if any are hidden in the product you are buying....
This can be done only if the manufacture breaks down the fats on the nutritional label.
For instance...
saturated fat,
monounsaturated fat,
polyunsaturated fat,
If the product has it broken down....
Read the total fat grams...
Now count all the fat grams together on the broken down fat list....
saturated fat,
monounsaturated fat,
polyunsaturated fat,
Does it add up to and equal the total fat grams??
If it all adds up...Very Good!!
No??
Good chance that there is trans fat in the product....
But in the year 2006...
Food companies will have to include trans fats on the Nutritional fact labels...
My thoughts...
I am sure by 2006...many companies will change their recipes to eliminate trans fats....So we may never really now how much was actually in a product in the past...
Recommended Links
Setting Goals for Weight Loss
Printable Meal Planner Chart
Books From Amazon
Great Books Containing Dessert Recipes for Snacking!
 |
Snacking Habits for Healthy Living The American Dietetic Association; Paperback; Buy New: $9.95 |
 |
Soy Desserts: 101 Fresh, Fun & Fabulously Healthy Recipes Patricia Greenberg; Hardcover; Buy New: $25.00 |
 |
Magic Soy Desserts : 125 Delicious and Healthy Recipes David Woods; Paperback; Buy New: $15.95 |
 |
Somersize Desserts Suzanne Somers; Hardcover; Buy New: $10.47 |
 |
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love Dana Carpender; Paperback; Buy New: $13.97 |
 |
The Diabetes Snack, Munch, Nibble, Nosh Book Ruth Glick; Paperback; Buy New: $14.95 |
 |
Delicious Desserts When You Have Diabetes: Over 200 Recipes Sandy Kapoor;Paperback;Usually ships within 24 hours; Buy New: $10.47 |
 |
The Healthy Exchanges Diabetic Desserts Cookbook Joanna M. Lund; Plastic Comb; Buy New: $17.95 |
 |
Unbelievable Desserts With Splenda: Sweet Treats Low in Sugar, Fat and Calories Marlene Koch;Hardcover;Usually ships within 24 hours; Buy New: $13.97 |
 |
Sweet and Sugarfree: An All Natural Fruit-Sweetened Dessert Cookbook Karen E. Barkie;Paperback;Usually ships within 24 hours; Buy New: $8.95 |
 |
Low Calorie Desserts (Healthy Life) Christine France; Hardcover; Buy New: $10.36 |
 |
Healthy Heavenly Desserts Vola Justice; Paperback; Buy New: $19.95 |
 |
Recipes for Fat Free Living Cookbook: Fat Free Desserts: Every Recipe Under 1 Gram of Fat Per Serving Jyl Steinback;Paperback;Usually ships within 1 to 2 months; Buy New: $11.17 |
 |
American Heart Association Low-Fat & Luscious Desserts : Cakes, Cookies, Pies, and Other Temptations American Heart Association; Hardcover; Buy New: $17.15 |
Keep Count...Be Aware...
 |
The Complete Book of Food Counts - 6th Edition Corinne T. Netzer; Mass Market Paperback; Buy New: $7.99 |
 |
American Dietetic Association Complete Food and Nutrition Guide Roberta Larson Duyff; Paperback; Buy New: $17.47 |
Books for the Children
 |
The Berenstain Bears and Too Much Junk Food Jan Berenstain; Paperback; Buy New: $3.25 |
 |
The Healthy Start Kids' Cookbook : Fun and Healthful Recipes That Kids Can Make Themselves Sandra K. Nissenberg; Paperback; Buy New: $10.47 |
 |
Healthy Treats and Super Snacks for Kids Penny Warner; Paperback; Buy New: $10.36 |
 |
Healthy Snacks for Healthy Kids B. J. Witz; Spiral-bound; Buy New: $9.95 |
Menu Solutions
 The Negative Calorie Diet!
Digestion BURNS calories and drops weight! Over 100 NEGATIVE CALORIE FOODS! Popular Weight loss program with negative calorie foods, & recipes ! The Negative Calorie Diet is made up of foods that take more calories to digest than there is in the food itself. The body uses more calories to burn it up. For instance: A piece of cake has 400 calories...but take 150 calories to burn up...leaving you with 250 calories to turn to body fat.... BUT.... A 100 gram piece of broccoli has 25 calories, but it takes 80 calories to digest it....resulting in a 55 calorie extra to burn it up... Read and learn more about these interesting, useful negative calorie foods... They offer you 3 different diet plans....also tips, recipes and exercises. Click below to Visit and find out more: |
Now onto the Recipes....
Recipes for Healthy Snacks and Small Meals...
Fruit is always an excellent choice for a snack....
Five-Fruit Salad
Low Fat Recipe
Fresh Mint provides a refreshing flavor and cool taste to assorted fresh fruit.
Ingredients:
1 cup seedless grapes
1/2 cup peeled, chopped orange segments
1/2 cup chopped cantaloupe
1/2 cup banana
1/2 cup chopped pineapple
1/4 cup orange-juice concentrate, thawed
1 teaspoon freshly squeezed lime juice or to taste
2 teaspoons minced mint
1/4 teaspoon grated lime zest
Directions:
In a large bowl, combine all ingredients, tossing gently to coat.
Recipe makes four servings.
Nutritional Information per Serving:
Calories 112
Carbohydrates 28g
Protein 1g
Fat 1g
Cholesterol 0g
Fiber 2g
Sodium 4mg
Ingredients:
1 cup seedless grapes
1/2 cup peeled, chopped orange segments
1/2 cup chopped cantaloupe
1/2 cup banana
1/2 cup chopped pineapple
1/4 cup orange-juice concentrate, thawed
1 teaspoon freshly squeezed lime juice or to taste
2 teaspoons minced mint
1/4 teaspoon grated lime zest
Directions:
In a large bowl, combine all ingredients, tossing gently to coat.
Recipe makes four servings.
Nutritional Information per Serving:
Calories 112
Carbohydrates 28g
Protein 1g
Fat 1g
Cholesterol 0g
Fiber 2g
Sodium 4mg
These are also nice for company....
Yogurt Crunch Parfaits
Low Fat Recipe
Ingredients:One container (8 ounce) lowfat yogurt, any variety
One tub (8 ounce) fat free whipped topping, thawed, divided
One banana, sliced
One can of (20 ounce) pineapple chunks, drained
1 cup banana nut-crunch cereal
Directions:
Stir yogurt and 1/2 of the whipped topping in large bowl until smooth. Alternately layer yogurt mixture, bananas, pineapple chunks, cereal and remaining whipped topping in 6 parfait glasses; repeat layers.
Extra: Garnish with fresh mint sprigs.
Recipe makes six servings.
Nutrition Bonus
This refreshing dessert is a good source of vitamin C and iron. It's also low in sodium.
Diet Exchange: 3 Carbohydrate
Fresh Fruit Bowl with Mint
Low Fat Recipe
Low Fat Recipe
Fresh Mint provides a refreshing flavor and cool taste to assorted fresh fruit.
Ingredients:
2 cups cubed cantaloupe
2 cups cubed honeydew
1 cup strawberry halves
2 tablespoons chopped fresh mint
Directions:
Combine all ingredients. Chill before serving.
Recipe makes ten, 1/2-cup servings.
Nutritional information per serving:
Calories: 32
Fat: 0g
Protein: 0g
Carbohydrate: 7g
Cholesterol: 0mg
Sodium: 7mg
Ingredients:
2 cups cubed cantaloupe
2 cups cubed honeydew
1 cup strawberry halves
2 tablespoons chopped fresh mint
Directions:
Combine all ingredients. Chill before serving.
Recipe makes ten, 1/2-cup servings.
Nutritional information per serving:
Calories: 32
Fat: 0g
Protein: 0g
Carbohydrate: 7g
Cholesterol: 0mg
Sodium: 7mg
Frosty Grapes
Diabetic Recipe
Diabetic Recipe
Ingredients:
1 pound seedless grapes
One, 3 ounce package of lime flavored sugar-free gelatin powder
Directions:
Divide the grapes into small bunches.
Rinse and drain.
Put gelatin powder in a plastic container with a lid that can be frozen. Add grapes and shake to coat. Shake off excess powder from grape bunches.
Recipe makes four servings.
Nutrition information per serving (15 grapes):
Calories: 60
Exchanges: 1 Fruit
White Peach and Red Raspberry Fool |
|
Ingredients: Four white or yellow peaches 1 cup fresh raspberries 2 cups low fat, plain or raspberry flavored yogurt 1 generous tablespoon rolled oats 1 generous tablespoon sliced almonds Directions: Slice peaches thinly and mix with berries in large bowl. Toast oats and almonds in toaster over for five minutes. Divide fruit into dessert dishes and sprinkle with oats and nuts. Chill. Nutrition information per serving: Calories: 160 Fat: 4.5g Carbohydrates: 21mg Fiber: 3g |
Baked Apple Surprise
Low Calorie Recipe
Low Calorie Recipe
Ingredients:
Two apples
One ripe banana
Pinch nutmeg
A few drops of lemon juice
Juice of one orange
1 teaspoon sugar
Directions:
Mash the banana. Add nutmeg, lemon juice and sugar.
Peel the apples and divide into two. Scoop out the centers and fill with the banana mixture. Pour the orange juice over the top.
Bake in a hot oven at 400-degrees for 20 minutes or until the apples are soft. Serve hot.
Nutrition information per serving:
Calories: 68
Carbohydrates 17g
Protein 0.5
Fat 0.3
Two apples
One ripe banana
Pinch nutmeg
A few drops of lemon juice
Juice of one orange
1 teaspoon sugar
Directions:
Mash the banana. Add nutmeg, lemon juice and sugar.
Peel the apples and divide into two. Scoop out the centers and fill with the banana mixture. Pour the orange juice over the top.
Bake in a hot oven at 400-degrees for 20 minutes or until the apples are soft. Serve hot.
Nutrition information per serving:
Calories: 68
Carbohydrates 17g
Protein 0.5
Fat 0.3
A stick or 2 of these sound tasty...
Power Sticks
Low Fat Recipe
Low Fat Recipe
Ingredients:
1/2 cup chunky peanut butter
3 tablespoon honey
2/3 cup corn flakes, crushed
1/3 cup instant fat-free dry milk
Directions:
Knead ingredients together.
Form into six sticks and wrap individually in wax paper.
Store in an airtight container.
1/2 cup chunky peanut butter
3 tablespoon honey
2/3 cup corn flakes, crushed
1/3 cup instant fat-free dry milk
Directions:
Knead ingredients together.
Form into six sticks and wrap individually in wax paper.
Store in an airtight container.
Now these sound different....
Cotton Candy Cookies
Diabetic Recipe
Diabetic Recipe
Ingredients:
Three egg whites (beaten stiff)
2 tablespoons granulated sugar replacement or granulated fructose
2 teaspoons orange oil (or your favorite oil)
1 teaspoon orange rind (grated)
Directions:
Beat sugar replacement, orange oil and rind into the stiff egg whites. Drop onto lightly greased cookie sheets. Bake at 325-degrees for eight to ten minutes. Remove from pan immediately.
Yield: 36 cookies
Calories per piece: 48
Exchange: Six cookies with sugar replacement: Negligible
Calories: Six cookies with sugar replacement: 10
Exchange: Six cookies with fructose: 1/5 fruit
Calories: Six cookies with fructose: 22
Three egg whites (beaten stiff)
2 tablespoons granulated sugar replacement or granulated fructose
2 teaspoons orange oil (or your favorite oil)
1 teaspoon orange rind (grated)
Directions:
Beat sugar replacement, orange oil and rind into the stiff egg whites. Drop onto lightly greased cookie sheets. Bake at 325-degrees for eight to ten minutes. Remove from pan immediately.
Yield: 36 cookies
Calories per piece: 48
Exchange: Six cookies with sugar replacement: Negligible
Calories: Six cookies with sugar replacement: 10
Exchange: Six cookies with fructose: 1/5 fruit
Calories: Six cookies with fructose: 22
Bake some of these muffins and have one as a snack/meal...
Chunky Apple Bran Muffins
Low Fat Recipe
The perfect way to start the day! Chunky Apple Bran Muffins are delicious and nutritious.
Ingredients:
1 package (7 ounces) bran muffin mix
1 cup chunky applesauce
2 egg whites
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
Directions:
Grease 10 cups of 12-cup muffin pan or line 10 cups with paper baking cups and set aside.
Place all ingredients in medium-size bowl and stir until well combined.
Spoon batter into 10 prepared muffin cups, filling cups no more than two-thirds full. Half-fill 2 empty cups with water.
Bake in preheated 400 degrees oven 15 to 20 minutes or until toothpick inserted in center of muffin comes out clean. Remove from pan immediately and serve hot.
Recipe makes ten servings.
Nutrition information per serving:
Calories: 103
Fat: 2g
Protein: 3g
Carbohydrate: 19g
Cholesterol: 0
Sodium: 198
Fiber: 2g
Ingredients:
1 package (7 ounces) bran muffin mix
1 cup chunky applesauce
2 egg whites
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
Directions:
Grease 10 cups of 12-cup muffin pan or line 10 cups with paper baking cups and set aside.
Place all ingredients in medium-size bowl and stir until well combined.
Spoon batter into 10 prepared muffin cups, filling cups no more than two-thirds full. Half-fill 2 empty cups with water.
Bake in preheated 400 degrees oven 15 to 20 minutes or until toothpick inserted in center of muffin comes out clean. Remove from pan immediately and serve hot.
Recipe makes ten servings.
Nutrition information per serving:
Calories: 103
Fat: 2g
Protein: 3g
Carbohydrate: 19g
Cholesterol: 0
Sodium: 198
Fiber: 2g
Cook up some of this soup to have for yourself....
Lowfat Broccoli Cheese Soup
Low Fat Recipe
Ingredients:
1 quart (4 cups) water
6 cups broccoli florets
1 cup chopped onion
1 clove minced garlic
1 cup plain nonfat yogurt
1/3 cup all-purpose flour
2 (10.5 ounce) cans reduced sodium chicken broth
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1/8 teaspoon pepper
1 cup sharp cheddar cheese (how about reduced fat chedder cheese)
Directions:
Bring 1 quart water to boil in large soup pot. Add broccoli and cook for 7 minutes or until tender. Drain and set aside. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and onion mixture in a blender or food processor and pulse blend into small pieces. Combine yogurt and flour in a large saucepan and mix well with a wire whisk. Add broth and next 4 ingredients and stir well. Cook over medium heat for 20 minutes or until thickened. Add broccoli mixture and 3/4 cup cheese and heat until cheese is melted. Top with remaining cheese and serve.
Makes 10 Servings
Serving Size: 12 ounces
Nutrition information per serving:
Calories: 105
Total fat: 4g
Saturated fat: 2g
Cholesterol: 12mg
Sodium: 280mg
Carbohydrate: 9g
Protein: 9g
Dietary fiber: 2g
1 quart (4 cups) water
6 cups broccoli florets
1 cup chopped onion
1 clove minced garlic
1 cup plain nonfat yogurt
1/3 cup all-purpose flour
2 (10.5 ounce) cans reduced sodium chicken broth
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1/8 teaspoon pepper
1 cup sharp cheddar cheese (how about reduced fat chedder cheese)
Directions:
Bring 1 quart water to boil in large soup pot. Add broccoli and cook for 7 minutes or until tender. Drain and set aside. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and onion mixture in a blender or food processor and pulse blend into small pieces. Combine yogurt and flour in a large saucepan and mix well with a wire whisk. Add broth and next 4 ingredients and stir well. Cook over medium heat for 20 minutes or until thickened. Add broccoli mixture and 3/4 cup cheese and heat until cheese is melted. Top with remaining cheese and serve.
Makes 10 Servings
Serving Size: 12 ounces
Nutrition information per serving:
Calories: 105
Total fat: 4g
Saturated fat: 2g
Cholesterol: 12mg
Sodium: 280mg
Carbohydrate: 9g
Protein: 9g
Dietary fiber: 2g
Make some of these to have on hand...
Stuffed Tomatoes
Low Fat Recipe
Ingredients:
15 cherry tomatoes
1/2 cup 1-percent lowfat cottage cheese
1tablespoon thinly sliced green onion
1teaspoon chopped fresh chervil or 1/4 teaspoon dried chervil
1/2 teaspoon chopped fresh dill or 1/8 teaspoon dried dill weed
1/8 teaspoon lemon pepper
Directions:
Cut thin slice off bottom of each tomato and scoop out pulp with small spoon, discarding pulp. Invert tomatoes on paper towels to drain. Combine remaining ingredients in small bowl and stuff tomatoes with mixture. Serve at once or cover and refrigerate up to 8 hours.
Makes 5 Servings
Serving Size: 3 tomatoes
Nutrition information per serving:
Calories: 27
Total fat: less than 1 gram
Saturated fat: less than 1 gram
Cholesterol: 1mg
Sodium: 105mg
Carbohydrate: 3g
Protein: 3g
Dietary fiber: less than 1 gram
15 cherry tomatoes
1/2 cup 1-percent lowfat cottage cheese
1tablespoon thinly sliced green onion
1teaspoon chopped fresh chervil or 1/4 teaspoon dried chervil
1/2 teaspoon chopped fresh dill or 1/8 teaspoon dried dill weed
1/8 teaspoon lemon pepper
Directions:
Cut thin slice off bottom of each tomato and scoop out pulp with small spoon, discarding pulp. Invert tomatoes on paper towels to drain. Combine remaining ingredients in small bowl and stuff tomatoes with mixture. Serve at once or cover and refrigerate up to 8 hours.
Makes 5 Servings
Serving Size: 3 tomatoes
Nutrition information per serving:
Calories: 27
Total fat: less than 1 gram
Saturated fat: less than 1 gram
Cholesterol: 1mg
Sodium: 105mg
Carbohydrate: 3g
Protein: 3g
Dietary fiber: less than 1 gram
Oh these sound very good...to prepare for yourself....for a treat...
Also...Very Nice for an appetizer for company
Tortilla Pinwheels
Low Fat Recipe
Low Fat Recipe
Ingredients:
1 tablespoon fat-free cream cheese
2 tablespoons shredded reduced-fat Cheddar cheese
2 tablespoons mild salsa
1 tablespoon chopped green onion tops
1/8 teaspoon chili powder
1 (6-inch) low-fat flour tortilla
Directions:
In a small bowl, stir together the cream cheese and Cheddar cheese with a fork until the Cheddar is incorporated. Stir in the salsa, green onion, and chili powder.
Spread the mixture evenly on the tortilla. Roll up and cut off the two ends. Cut tortilla into 4 pieces and serve.
Recipe makes two servings.
Nutritional information per serving (2 pieces):
Calories: 70
Fat: 2g
Cholesterol: 6mg
Sodium: 258mg
Carbohydrate: 10g
Dietary Fiber: 1g
Protein: 5g
Diabetic Exchanges: 1/2 Starch, 1 Very Lean Meat
1 tablespoon fat-free cream cheese
2 tablespoons shredded reduced-fat Cheddar cheese
2 tablespoons mild salsa
1 tablespoon chopped green onion tops
1/8 teaspoon chili powder
1 (6-inch) low-fat flour tortilla
Directions:
In a small bowl, stir together the cream cheese and Cheddar cheese with a fork until the Cheddar is incorporated. Stir in the salsa, green onion, and chili powder.
Spread the mixture evenly on the tortilla. Roll up and cut off the two ends. Cut tortilla into 4 pieces and serve.
Recipe makes two servings.
Nutritional information per serving (2 pieces):
Calories: 70
Fat: 2g
Cholesterol: 6mg
Sodium: 258mg
Carbohydrate: 10g
Dietary Fiber: 1g
Protein: 5g
Diabetic Exchanges: 1/2 Starch, 1 Very Lean Meat
Now watch how much you consume with this...
Have this on a celery stick....or a few whole wheat crackers....
Spicy Artichoke Dip
Diabetic Recipe
Diabetic Recipe
Ingredients:
One 14 ounce can artichoke hearts, drained
One 4-ounce can chopped green chiles, drained
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon hot pepper sauce
Directions:
Combine all the ingredients in a food processor or blender. Blend until almost smooth.
Heat the mixture in a medium saucepan for five minutes over low heat, or until hot, or bake in a small casserole at 350-degrees for 15 minutes.
Serve warm.
Recipe makes eight servings, or one-cup dip.
Nutrition information per 2-tablespoon serving:
Calories: 30
Fat: 2g
Cholesterol: 2mg
Sodium: 178 mg
Carbohydrate: 3g
Fiber: 1g
Sugars: 1g
Protein: 1g
Diabetic Exchanges: 1 Vegetable
One 14 ounce can artichoke hearts, drained
One 4-ounce can chopped green chiles, drained
2 tablespoons light mayonnaise
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/4 teaspoon hot pepper sauce
Directions:
Combine all the ingredients in a food processor or blender. Blend until almost smooth.
Heat the mixture in a medium saucepan for five minutes over low heat, or until hot, or bake in a small casserole at 350-degrees for 15 minutes.
Serve warm.
Recipe makes eight servings, or one-cup dip.
Nutrition information per 2-tablespoon serving:
Calories: 30
Fat: 2g
Cholesterol: 2mg
Sodium: 178 mg
Carbohydrate: 3g
Fiber: 1g
Sugars: 1g
Protein: 1g
Diabetic Exchanges: 1 Vegetable
CREDIT:
These recipes above are from
Visit this site for more recipes....
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Sincerely, Donna
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Yours Truly, Donna
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