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Welcome to Diet-Depot-Newsletter - Issue 42
How are you today?
In the last issue...
I mentioned that I will be releasing one of the articles from a Diet-Depot's past issue...
As you have all problary seen by now....
Low Carb Products have been showing up all over the place...
This re-released article will help you decide if carbs are for you or not...
I have added some new Tidbits throughout this issue...so it is not a exact duplicate of the original issue....
Please read on....
Today's issue will cover a very popular topic these days....
Carbohyrates....
Should we eat them?
Should we eliminate them?
Should we eliminate them?
You decide....
Also enjoy the recipes enclosed in this issue!
Contents
1. Sponsored Ads
2. Tip
3. Article - Carbs - Good Guys or Bad Guys?
4. Carb Grams and Calories for some Common Foods
5. Resourceful Links
6. Low Carb Software
7. Remaining Left - Health, Diet & Fitness Products for Sale Cheap through me...
8. Low Carb Products
9. Carb Books
8. Recipes
9. Newsletter Closure
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Dynamic Diabetic and Dynamic Dieting - Recipes
Are you a diabetic, low carb or WW dieter in the mood to cook but just haven't got time to look up a different recipe? Maybe you are just looking for interesting articles, tips, beauty secrets and new list links or want to share your ideas? Then look no further! Please visit us.
Your one-stop recipe solution to making a dinner or other goodies for family and guests!
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Your one-stop recipe solution to making a dinner or other goodies for family and guests!
Sent on Mondays, about 5:30 PM.
Add me to Dynamic Diabetic and Dynamic Dieting Recipes
Tips
A little bit of fat will slow the entry rate of
carbohydrate into your blood stream, keeping blood sugar stable and
carbohydrate into your blood stream, keeping blood sugar stable and
helping to reduce hunger, mood swings, and cravings.
Carbs - Good Guys or Bad Guys?
Carbs....The shortened name for the food group carbohydrates...
There is so much controversy over this food group...
That is why I am putting this article together and you can decide...
if you need carbs???
Carbohydrates come from plants...
If it is a food from plant...it contains carbs!!
The name carbohydrates broken down means...
carbo = carbon, hydrate = water.
Carbohydrates fall into 2 categories...
Simple and Complex...
Just as the 2 carb categories state:
Simple carbs are simple, because they have a simple chemical structure.
While complex carbs are more complex!
What makes them different is how they are digested by our body.
Simple carbs are digested fast by our body, while complex carbs takes a longer time to digest because of their more complex structure.
Here is a list of some simple carbs:
brown sugar, confectioner's sugar, corn syrup, honey, maple syrup, high-fructose corn syrup, molasses, white sugar.
In this simple group, candy, cookies,fruit juice, milk, pastries and yogurt, because they contain a lot of sugars.
Here is a list of some complex carbs:
Complex carbs contain more fiber.
Starchy Foods fall into this group.
Breads, cereals, corn, crackers, pasta, peas, potatoes, rice, lima beans and legumes such as chickpeas, garbanzo beans, kidney beans and lentils.
In our diet, we need a larger variety of complex carbs rather than simple carbs. But remember some simple carbs are important such as milk, yogurts...etc. They are loaded with calcium and vitamins.
Complex carbohydrate foods are packed with vitamins, minerals, fiber and phytochemicals. Carbs are necessary to fuel our muscles and brain. They supply energy for our body. Without Carbs we feel weak, tired and we can become light-headed.
It is important to switch to foods in the carb category that are less processed. Less processed carbs are a lot healthier because they contain much more of their natural fiber and nutrients.
Much of our excess weight comes from the
highly processed carbohydrates we eat, such as baked goods, breads, snacks. The manufactor's processing removes fiber from many healthy foods.
highly processed carbohydrates we eat, such as baked goods, breads, snacks. The manufactor's processing removes fiber from many healthy foods.
Try to cut out as much processed carbs as possible.
It will improve your blood chemistry, resulting in lowered
triglycerides and cholesterol.
triglycerides and cholesterol.
Example:
White bread is heavily processed, while whole grain breads are less processed, holding more of their natural fiber and nutrients.
Fiber is very important for your body and it's functions!!
See Diet-Depot's Back Issues on Fiber:
When carbohydrates are changed by processing, stripping away their fiber and nutrients, you end up with empty calories.
Remember that complex carbs in their raw state which contain fiber should be eaten in your diet, because they are loaded with necessary vitamins and minerals for our body, plus enzymes.
How Carbohydrates work with our Body:
After eating and digesting either simple or complex carbs, it turns into glucose, which is stored in cells where it is used for energy.
Ahh... the thing is....
your cells can only use so much glucose at one time.
What happens with the excess glucose?
The leftover glucose is stored in your liver and muscles, and it is then stored as glycogen.
BUT (OH NO), the glycogen that doesn't fit into your liver and muscle cells is then turned to fat.
A very high-carbohydrate diet causes the pancreas to produce large amounts of insulin. When you consume a diet mainly of carbohydrates your insulin receptors, which are throughout the body, become resistant to insulin, which you don't want.
The insulin action is to bring glucose into your bodies cells, but too much insulin from an abundance of carbs results in hyperglycemia (high blood sugar).
Excess insulin also can cause hypertension, atherosclerosis and heart disease.
Remember that an over abundance of consumed carbohydrates, raises your blood sugar levels and is stored as fat resulting in weight gain.
Complex carbohydrates are digested more slowly. They are released giving your body energy slowly. Since they take longer to be digested your body will need more time to release these carbs into your blood as glucose, resulting in a lower rise in sugar leverls..
Complex carbs are great when you are exercising or playing sports, because they are released more slowly. Remember that complex carbs are also better than simple carbs because they contain more fiber, vitamins and minerals that your body needs.
Each gram of carbohydrate provides four calories to be used as energy.
OK...Are you confused now?
Here is what carbohydrates we should add to our diet...
Here is what carbohydrates we should add to our diet...
Since we need carbs for energy....
But too much carbs can turn to fat because our body can not use it all for energy, especially if we are not very active, and all the organs that store the glucose and glycogen can become full and not be able to hold anymore.
What shall we do??
A lot of carbs can shoot our sugar levels way up....when we want to keep them low...
See Diet-Depots Glycemic Issue...
Yet, our bodies need the important fiber, nutrients and energy that Carbohyrates supplies!!
What shall we do??
Try cutting out simple carbs...and only consume complex carbs...
Here's a few ideas...
Eliminate the whites....
Many white carbs are processed...
Switch to products such as...
whole grain breakfast cereals,
brown rice,
hearty whole grain breads,
In recipes use whole wheat flour or soy flour.
These whole grains contain their natural fiber and it
does not raise your sugar levels like the processed white products does...
Eliminate Corn, White potatoes...They raise your sugar levels high very fast in your body.
Also eliminate corn and rice based cereals...
Choose bran, oat and whole wheat!
Cut out as much sugar as possible!
So by eliminating the bad carbs...and choosing only the good carbs....we can control our sugar levels, and still be providing our bodies with the energy and nutrients that we need...
Remember to eat healthy fats and proteins to have a well rounded diet..
See Diet-Dopot's Back issue on Fats:
| Issue 13 The Fat Truth on Dietary Fats! |
Carb Grams and Calories for some Common Foods
|
Carbs |
Calories | |
|
1/2 a medium bagel |
15 |
85 |
|
Small blueberry muffin |
15 |
110 |
|
1 slice bread |
10 |
60 |
|
1/2 cup plain oatmeal |
15 |
75 |
|
1/2 cup flavored oatmeal |
25 |
110 |
|
1/2 cup cooked noodles or pasta |
15 |
80 |
|
1 cup popcorn |
5 |
25 |
|
1 ounce pretzels |
20 |
105 |
|
1/2 cup rice |
25 |
110 |
|
1 flour tortilla |
15 |
85 |
|
5 saltines |
10 |
60 |
Bakery products
These foods contain primarily simple carbs (sugar).
|
Carbs |
Calories | |
|
1 piece angel food cake |
30 |
140 |
|
1 fig bar |
10 |
50 |
|
1 granola bar |
15 |
110 |
Fruit
Fruit, especially fruit juice, is essentially made up of simple carbs. However, the fiber, vitamins and phytochemicals in fresh, frozen or canned fruit are essential to a healthy, balanced diet.
|
Carbs |
Calories | |
|
1 medium apple |
20 |
80 |
|
3/4 cup apple juice |
20 |
80 |
|
1 medium banana |
25 |
105 |
|
1 medium orange |
15 |
65 |
|
1 cup watermelon |
10 |
50 |
|
3/4 cup orange juice |
20 |
80 |
Vegetables
Vegetables are primarily complex carbohydrates.
|
Carbs |
Calories | |
|
1 medium carrot |
10 |
30 |
|
1/2 cup corn |
20 |
90 |
|
1 large baked potato |
50 |
220 |
|
1 large sweet potato |
30 |
120 |
Milk and Yogurt
These contain primarily simple carbs. Remember that the calcium and vitamin D found in milk and yogurt are important parts of a healthy diet.
|
Carbs |
Calories | |
|
1 cup skim milk |
10 |
85 |
|
1 cup fruit-flavored yogurt |
10 |
225 |
Legumes
Legumes (dried beans and peas like lentils, split peas, kidney beans and chickpeas) provide protein as well as complex carbs.
|
Carbs |
Calories | |
|
1/2 cup chickpeas |
20 |
120 |
|
1/2 cup kidney beans |
19 |
105 |
|
1 cup lentil soup |
20 |
125 |
|
I found this list on a online source...
I had it saved....and I do not know the credits...
If anyone knows the credits...
I would like to add it to this list...
Please let me know the source at
|
Resourceful Links
Carb counter
http://www.atkinsfriends.com/carbcounter.shtml
http://www.atkinsfriends.com/carbcounter.shtml
Choosing Good Carbohydrates, Fats & Proteins
When choosing gets confusing..
http://www.webgate.net/~welchiro/choosing.html
When choosing gets confusing..
http://www.webgate.net/~welchiro/choosing.html
Hidden Carbs Calculating Tool
A useful tool for carb watchers
http://www.geocities.com/msweathe/fiber-calc.html
A useful tool for carb watchers
http://www.geocities.com/msweathe/fiber-calc.html
Low Carb Links
Vegetarian Low Carb Site
For Vegetarian interested in low carbs
http://www.geocities.com/msweathe/veggie.html
For Vegetarian interested in low carbs
http://www.geocities.com/msweathe/veggie.html
and
Low Carb Software
Low Carb Plans
Software, 30-day or 20-Week program, or all-in-one!
Based on the Fat Burning Index of Foods.
Software, 30-day or 20-Week program, or all-in-one!
Based on the Fat Burning Index of Foods.
CarbTrack
Low Carb Diet Tracking Software.
Low Carb Diet Tracking Software.
Remaining Left -
Health, Diet and Fitness Products for Sale Cheap through me directly!!
Hello to all,
These are the products that I personally have remaining in stock....
I would like to share with you some items I have for sale at great prices.
Some are brand new..never opened...
Some are Gently Used...
I have VCR exercise tapes..
Books and more...
Please look this list over and if you see anything you would seriously like...
Contact me...More info is at the very bottom of this email...
Check it out...
Donna
VHS Exercise, Fitness Tapes
All Sealed...Never Used...Brand New
Regis - My Personal Workout
His Personal Workout was developed for him by fitness experts to fit his busy schedule. The aerobic segment features exercises for a strong cardiovascular system and for losing weight. Exercises for the chest, upper back, shoulders, arms, legs, abdominals, and buttocks. It includes guidelines for an 8 week start up program.
SPECIAL GUESTS:
Kathie Lee Curtis, Joy Philbin, and Michael Gelman
Runs 55 Minutes
$3.50
Legs Of Steel
Platinum Series 2000
Target Toning for Legs
PLUS Low-impact Aerobics for Weight Loss
With Leisa Hart
She is an ACE certified instructor with over 10 years experience.
50 Minutes in Length
I have 2 of these in stock.
$3.00
Weight Watchers Easy Shape Up
Upper Body Workout
Starts with warm ups and the gets you into low-impact aerobics. This video has beginner and more challenging workouts. Just follow the girl in pink for beginner..Watch the girl in light blue for a more advanced aerobics.
You will then target upper back, shoulders and arms with gentle toning movements. Then you will cool down...while getting tips.
Apox 50 minutes
$3.50
Weight Watchers Easy Shape Up
Lower Body Workout
Starts with warm ups and the gets you into low-impact aerobics. Choose your intensity level. You will also target upper back, shoulders and arms with gentle toning movements. Then move onto the floor for exercises that tackel hips, thighs, calves and buttucks. Then you will cool down...while getting tips on exercise, nutrition and motivation.
Apox 50 minutes
$3.50
BOOKS
WEIGHT LOSS What Really Works!
From PREVENTION Magaizine
Brand NEW Book
Paperback in Exellent Condition.
Description:
Prevention magazine reveals 11 fat-busting secrets that helped 6,000 people lose weight.Topics includes fat, fitness, label lingo, fiber, calories, meal planning. One GREAT chapter talks about Low self image and how to boost the self-esteem. That chapter also talks about Positive Visualization. Book includes a chapter on Recipe Makeovers that you can make. And Much, Much More.
From PREVENTION Magaizine
Brand NEW Book
Paperback in Exellent Condition.
Description:
Prevention magazine reveals 11 fat-busting secrets that helped 6,000 people lose weight.Topics includes fat, fitness, label lingo, fiber, calories, meal planning. One GREAT chapter talks about Low self image and how to boost the self-esteem. That chapter also talks about Positive Visualization. Book includes a chapter on Recipe Makeovers that you can make. And Much, Much More.
Originally sold for $14.95.
282 pages.
$4.00
The Good News Eating Plan for Type II Diabetes
By Elaine Magee M.P.H., R.D.
Author of Fight Fat and Win
Brand New Paperback
Book includes 50 healthy and delicious recipes
A easy new plan - the C-F-F plan for counting calories, fat, and fiber.
Scores of tables that help u easily keep track of your diet
An easy to use supermarket scorecard that rates the best tasting fat free and
sugar free foods.
Guidelines for simplified carbo-counting...
and more...
222 Pages
Original Price is $14.95
Yours $4.50
Gently Used Books
Living Without Depression and Manic Depression
The Workbook for Maintaining Mood Stablility
By Mary Ellen Copeland, M.S.
Good Condition
Author of The Depression Workbook
Large Book in Good Condition - never used as a workbook
263 Pages
$4.50
Fresh Ways with Vegetables
From TIME-LIFE Books
Used Hardcover in Excellent Condition.
Description:
Each recipe has a break down of calories, Protein, Cholesterol, Fat Grams, Saturated Fat, and Sodium. Loaded with gorgeous color photos. You know the quality of TIME-LIFE!!
From TIME-LIFE Books
Used Hardcover in Excellent Condition.
Description:
Each recipe has a break down of calories, Protein, Cholesterol, Fat Grams, Saturated Fat, and Sodium. Loaded with gorgeous color photos. You know the quality of TIME-LIFE!!
144 pages.
$3.75
Used CD-ROM
Diet & Fitness CD-Rom
Expert Software
In Jewel case...
Works on Windows
Create your own Customized Plan for
Weight Management & Good Health.
$2.00
Expert Software
In Jewel case...
Works on Windows
Create your own Customized Plan for
Weight Management & Good Health.
$2.00
How To Purchase:
E-mail me at Diet-Depot-Newsletter-owner@yahoogroups.com
NOTE: Shipping is extra...
Shipping will be at the cheapest rates..Media Mail...
Cash Transfer through PayPal, or Money Orders Only Please!!!
Sorry No Credit Cards or Debit Cards Payments and No Personal Checks!
Sorry No Credit Cards or Debit Cards Payments and No Personal Checks!
Low Carb Products
Free Low Carb Products - Try before you buy - Shop at Synergy Diet!
Buy Low Carb Tortillas from Synergy Diet - the Low Carb Superstore!
Buy Low Carb Candy from Synergy Diet - the Low Carb Superstore!
Buy Low Carb Cheeseballs from Synergy Diet - the Low Carb Superstore!
AND
Carb Books
 |
Carbohydrates: What You Need to Know American Dietetic Association (ADA); Paperback; Buy New: $8.95 |
Low Carb Books
 |
The Low Carb Rule & Recipe Book Chris Aceto;Spiral-bound;Usually ships within 24 hours; Buy New: $24.95 |
 |
Atkins for Life : The Complete Controlled-Carb Program for Permanent Weight Loss and Good Health Robert C. Atkins;Audio CD;Usually ships within 24 hours; Buy New: $17.50 |
 |
Dr. Atkins' New Diet Cookbook: With Dr. Atkins' New Carbohydrate Gram Counter Fran Gare;Hardcover;Usually ships within 24 hours; Buy New: $16.07 |
 |
15-Minute Low-Carb Recipes: Instant Recipes for Dinners, Desserts, and More Dana Carpender; Paperback; Buy New: $12.57 |
 |
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love Dana Carpender;Paperback;Usually ships within 24 hours; Buy New: $13.97 |
 |
The Low-Carb Comfort Food Cookbook Michael R. Eades;Hardcover;Usually ships within 24 hours; Buy New: $17.47 |
 |
Low-Carb Meals in Minutes Linda Gassenheimer;Paperback;Usually ships within 24 hours; Buy New: $13.27 |
 |
The Carbohydrate Addict's Diet: The Lifelong Solution to Yo-Yo Dieting Rachael F. Heller;Mass Market Paperback;Usually ships within 24 hours; Buy New: $7.50 |
|
The Low Carb Rule & Recipe Book Chris Aceto;Spiral-bound;Usually ships within 24 hours; Buy New: $24.95 |
 |
Living Low-Carb: The Complete Guide to Long Term Low-Carb Dieting Fran McCullough;Paperback; Buy New: $10.47 |
 |
The Atkins Journal Package (Book and Carbohydrate Gram Counter)
Robert C. Atkins;Plastic Comb;Usually ships within 24 hours; Buy New: $14.95 |
Carb Counter Books
 |
Dr. Atkins' New Carbohydrate Gram Counter Robert C. Atkins;Paperback; Buy New: $4.95 |
 |
The Carbohydrate Counting Cookbook Tami Ross;Paperback;Usually ships within 24 hours; Buy New: $11.17 |
 |
The Carbohydrate Addicts Gram Counter Richard F. Heller;Mass Market Paperback;Usually ships within 24 hours; Buy New: $4.99 |
 |
Doctor's Pocket Calorie, Fat & Carbohydrate Counter Allan Borushek;Paperback;Usually ships within 24 hours; Buy New: $6.99 |
 |
Complete Guide to Carb Counting Hope S. Warshaw;Paperback; Buy New: $11.87 |
 |
The Diabetes Carbohydrate and Fat Gram Guide : Quick, Easy Meal Planning Using Carbohydrate and Fat Gram Counts Lea Ann Holzmeister;Paperback;Usually ships within 24 hours; Buy New: $10.47 |
 |
The Nutribase Guide to Protein, Carbohydrates & Fat in Your Food Cybersoft;Paperback;Usually ships within 4 to 6 days; Buy New: $10.47 |
A High Carb Book
 |
Jane Brody's Good Food Book: Living the High-Carbohydrate Way Jane E. Brody;Paperback;Usually ships within 24 hours; Buy New: $12.57 |
Other Carb Books
 |
Good Carbs, Bad Carbs: An Indispensable Guide to Eating the Right Carbs for Losing Weight and Optimum Health Johanna Burani;Paperback;Usually ships within 24 hours; Buy New: $9.95 |
 |
The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index Sandra Woodruff; Paperback; Buy New: $11.17 |
Carb and Grains Cookbooks
 |
The Balanced Diet Cookbook: Easy Menus and Recipes for Combining Carbohydrates, Proteins, and Fats Bill Taylor;Paperback;Usually ships within 24 hours; Buy New: $11.87 |
 |
Cooking Light Pasta Cookbook Susan M. McIntosh;Paperback; Buy New: $10.36 |
 |
100 Low Fat Pasta and Grain Recipes (The Complete Book of Food Counts Cookbook Series) Corinne T. Netzer;Paperback;Out of Print--Limited Availability; Buy New: $5.99 |
 |
Fresh Start for Grains & Pasta (Fresh Start Cookbooks) Julee Rosso;Paperback;Out of Print--Limited Availability; Buy New: $2.99 |
 |
The Whole Grain Cookbook A. D. Livingston;Paperback;Usually ships within 24 hours; Buy New: $13.27 |
 |
The Spelt Cookbook: Cooking With Nature's Grain for Life Helga Hughes;Paperback;Usually ships within 24 hours; Buy New: $11.17 |
 |
Cooking With Grains (Nitty Gritty Cookbooks) Coleen Simmons;Paperback;Usually ships within 24 hours; Buy New: $8.95 |
 |
The Grains Cookbook Bert Greene;Paperback;Out of Print--Limited Availability; Buy New: $15.95 |
 |
The Complete Whole Grain Cookbook Aveline Kushi;Paperback;Out of Print--Limited Availability; Buy New: $23.00 |
 |
The Macrobiotic Brown Rice Cookbook: Delicious and Wholesome Grain-Based Dishes Craig Sams;Paperback;Usually ships within 2 days; Buy New: $8.76 |
The Brown Rice Cookbook: A Selection of Delicious Wholesome Recipes
Craig Sams;Paperback; Buy New: $5.95
Craig Sams;Paperback; Buy New: $5.95
The Oat Bran Cookbook
Linda Romanelli Leahy;Paperback; Buy New: $3.95
Linda Romanelli Leahy;Paperback; Buy New: $3.95
All Natural Seed and Grain Cookbook
Darcy Williams;Paperback; Buy New: $7.95
Darcy Williams;Paperback; Buy New: $7.95
Bean Cookbook
Tess Mallos;Hardcover; Buy New: $5.98
Tess Mallos;Hardcover; Buy New: $5.98
The Oat Bran Cookbook
Linda Romanelli Leahy;Paperback; Buy New: $3.95
Linda Romanelli Leahy;Paperback; Buy New: $3.95
The Brown Rice Cookbook: A Selection of Delicious Wholesome Recipes
Craig Sams;Paperback; Buy New: $5.95
Craig Sams;Paperback; Buy New: $5.95
Granola Madness: The Ultimate Granola Cookbook
Donna Wallstin;Paperback;Out of Print--Limited Availability; Buy New: $10.95
Donna Wallstin;Paperback;Out of Print--Limited Availability; Buy New: $10.95
 |
The Amazing Legume
Alice Jenner;Spiral-bound;Special Order; Buy New: $11.95 High Protein
|
 |
The High-Protein Cookbook : More than 150 healthy and irresistibly good low-carb dishes that can be on thetable in thirty minutes or less. Linda West Eckhardt; Paperback; Buy New: $11.20 |
Fiber
 |
High Fiber, High Flavor: More than 180 recipes for good health Rosemary Moon; Paperback; Buy New: $19.95 |
 |
Dr. Tooshi's High Fiber Diet : A Revolutionary Diet that will Help You to Lose Weight, Prevent Cancer, Heart Disease, Diabetes, and Digestive Disorders Dr. Alan Tooshi; Paperback; Buy New: $14.95 |
Recipes
Last issue ( Issue 16 - Making Changes in your Cooking and Eating Style )
We discussed changing recipes around...
This next recipe....all you have to do is change the Linguine to whole wheat Linguine
Linguine With Tomatoes & Basil
6 very ripe large tomatoes, peeled, seeded, and cut into bite-sized pieces
1 cup extra-virgin olive oil
1 cup fresh basil leaves, cut into strips
1 cup freshly grated parmesan cheese
3/4 cup sliced black olives
1/2 cup sliced pimiento-stuffed green olives
4 cloves garlic, minced
1 tablespoon salt
1 teaspoon coarsely ground pepper
1 (16-ounce) package uncooked linguine pasta (wheat)
Freshly grated parmesan cheese
In a large bowl, combine tomatoes, olive oil, basil, parmesan cheese, black
olives, green olives, garlic, salt, and pepper; stir until blended.
6 very ripe large tomatoes, peeled, seeded, and cut into bite-sized pieces
1 cup extra-virgin olive oil
1 cup fresh basil leaves, cut into strips
1 cup freshly grated parmesan cheese
3/4 cup sliced black olives
1/2 cup sliced pimiento-stuffed green olives
4 cloves garlic, minced
1 tablespoon salt
1 teaspoon coarsely ground pepper
1 (16-ounce) package uncooked linguine pasta (wheat)
Freshly grated parmesan cheese
In a large bowl, combine tomatoes, olive oil, basil, parmesan cheese, black
olives, green olives, garlic, salt, and pepper; stir until blended.
Cover and let stand at room temperature 2 hours.
Cook pasta according to package directions; drain and return to pan.
Cook pasta according to package directions; drain and return to pan.
Add tomato mixture and toss to coat thouroughly.
Transfer onto individual serving plates and garnish with additional parmesan cheese.
Makes 4 servings.
Makes 4 servings.
Cottage Cheese Dip
Serve with fresh raw veggies.
Servings: 20
Yield: 1 1/3 cups
Serve with fresh raw veggies.
Servings: 20
Yield: 1 1/3 cups
. 1 cup cottage cheese, creamed
. 2 tablespoons lemon juice
. 2 tablespoons milk
. 2 tablespoons low fat salad dressing or mayonnaise
. 2 tablespoons green onions, chopped
. 1/4 cup parsley, coarsely chopped
. 1/2 teaspoon tarragon leaves
. 1 dash pepper
Mix ingredients in a blender, scraping sides of blender jar with a rubber scraper and as needed until mixture is smooth and creamy. Serve with fresh vegetables - carrots, celery, green pepper etc.
Baked Bagel Thins
(makes 6 servings)
33-ounce (90 g) whole wheat bagels (pumpinickel is healthy too)
refrigerated butter-flavored cooking spray
Preheat oven to 450°F (230°C), Gas Mark 8.
Slice each bagel into 4 crosswise slices.
Spray a non stick cookie sheet with spray.
Place the slices in a single layer on the sheet and spray again.
Bake for 5 minutes, until lightly browned.
Bake for 5 minutes, until lightly browned.
Serve immediately.
Per serving:112 calories (4% calories from fat),
5 g protein, 1 g total fat (0 saturated fat),
24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 209 mg sodium
Diabetic exchanges:1 1/2 carbohydrate(bread/starch)
LOW CARB BLINTZES
Crepes:
1 scoop (2 tablespoons) protein powder (Rani uses NRG
Red Label.)
1 egg
2 tablespoons heavy cream
1 packet artificial sweetener
2-4 tablespoons water (enough to make a thin batter)
Let the batter sit for a few minutes.
Heat up a small nonstick frying pan. Swirl some butter
in it. Pour some batter into the pan; swirl the pan
around to coat the entire bottom. You can use the back
of a spoon or a ladle to spread it
further, if necessary.
Cook the crepe until the top surface is no longer wet.
Flip the crepe over and cook for about 15 seconds
longer on the other side. Remove the crepe from the
pan and continue making additional crepes
until all the batter is used.
Filling:
1/4 to 1/2 cup of your choice: ricotta cheese, cottage
cheese, cream cheese, or a mixture of those 1-2
packets artificial sweetener dash cinnamon
Combine the cheese/cheese, sweetener, and cinnamon.
Combine thoroughly. Mound some of the filling in the
center of the darked, cooked side of a crepe. Tuck in
two sides, turn the crepe, and roll it up into a neat
little package. (It should look like a short, fat
eggroll.) Continue with the remaining crepe and
filling.
The blintzes can be refrigerated or frozen until time
to use. You can warm them up by frying them in a
little butter or by microwaving
them.
Serve with a little sour cream or sugar free syrup on
top, or a sliced strawberry for a real treat that's
also very pretty. Makes 2 @ 35.4 grams protein 32
grams fat, 8.3 grams carbohydrates
and 0.2 grams fiber.
Crepes:
1 scoop (2 tablespoons) protein powder (Rani uses NRG
Red Label.)
1 egg
2 tablespoons heavy cream
1 packet artificial sweetener
2-4 tablespoons water (enough to make a thin batter)
Let the batter sit for a few minutes.
Heat up a small nonstick frying pan. Swirl some butter
in it. Pour some batter into the pan; swirl the pan
around to coat the entire bottom. You can use the back
of a spoon or a ladle to spread it
further, if necessary.
Cook the crepe until the top surface is no longer wet.
Flip the crepe over and cook for about 15 seconds
longer on the other side. Remove the crepe from the
pan and continue making additional crepes
until all the batter is used.
Filling:
1/4 to 1/2 cup of your choice: ricotta cheese, cottage
cheese, cream cheese, or a mixture of those 1-2
packets artificial sweetener dash cinnamon
Combine the cheese/cheese, sweetener, and cinnamon.
Combine thoroughly. Mound some of the filling in the
center of the darked, cooked side of a crepe. Tuck in
two sides, turn the crepe, and roll it up into a neat
little package. (It should look like a short, fat
eggroll.) Continue with the remaining crepe and
filling.
The blintzes can be refrigerated or frozen until time
to use. You can warm them up by frying them in a
little butter or by microwaving
them.
Serve with a little sour cream or sugar free syrup on
top, or a sliced strawberry for a real treat that's
also very pretty. Makes 2 @ 35.4 grams protein 32
grams fat, 8.3 grams carbohydrates
and 0.2 grams fiber.
Jackstraw Eggplant
Low Carbohydrate Recipe
Ingredients:
1 medium eggplant, peeled
1 cup plain protein powder or soy flour
1 cup ice water
1 egg slightly beaten
2 tablespoons vegetable oil
1/2 teaspoon Splenda
1/2 teaspoon salt
Fat for deep fat frying
Grated Parmesan cheese -- (optional)
Directions:
Halve the peeled eggplant lengthwise, then cut crosswise into 1/2-inch slices. Cut the slices into 1/2-inch strips.
Beat together the plain protein powder or soy flour, ice water, egg, vegetable oil, sugar, and salt. Dip the eggplant strips in the batter, allowing the excess batter to drip off.
Fry the coated strips of eggplant a few at a time in deep hot fat (365 degrees) for 4 to 5 minutes, or until golden brown. Drain the cooked strips on paper towels, then sprinkle with additional salt and Parmesan cheese.
Nutrition information per serving:
Calories: 184
Fat: 5g
Calories from fat: 23.2-percent
Protein: 30g
Carbohydrate: 10g
Fiber: 8g
Cholesterol: 31mg
Sodium: 495mg
Exchanges: 1 Vegetable, 1 Fat
1 medium eggplant, peeled
1 cup plain protein powder or soy flour
1 cup ice water
1 egg slightly beaten
2 tablespoons vegetable oil
1/2 teaspoon Splenda
1/2 teaspoon salt
Fat for deep fat frying
Grated Parmesan cheese -- (optional)
Directions:
Halve the peeled eggplant lengthwise, then cut crosswise into 1/2-inch slices. Cut the slices into 1/2-inch strips.
Beat together the plain protein powder or soy flour, ice water, egg, vegetable oil, sugar, and salt. Dip the eggplant strips in the batter, allowing the excess batter to drip off.
Fry the coated strips of eggplant a few at a time in deep hot fat (365 degrees) for 4 to 5 minutes, or until golden brown. Drain the cooked strips on paper towels, then sprinkle with additional salt and Parmesan cheese.
Nutrition information per serving:
Calories: 184
Fat: 5g
Calories from fat: 23.2-percent
Protein: 30g
Carbohydrate: 10g
Fiber: 8g
Cholesterol: 31mg
Sodium: 495mg
Exchanges: 1 Vegetable, 1 Fat
Cabbage and Potato Cakes
Low Carbohydrate Recipe
Ingredients:
1 cup cabbage, shredded, cooked
1/2 cup plus 3 tablespoons potatoes, cooked, roughly mashed
1 onion, finely chopped
2 eggs, lightly beaten
1/8 teaspoon salt
1/8 teaspoon black pepper
2-3/4 tablespoons oil or butter
Directions:
Combine all ingredients, except oil, in a bowl and mix well. Heat oil or butter in a heavy nonstick pan over medium high heat. Add spoonfuls of mixture in batches and cook 2 minutes each side, or until golden. Drain on paper towels. Serve hot.
Nutrition information per serving:
Calories: 160
Fat: 11.7g
Cholesterol: 94mg
Protein: 4.2g
Carbohydrate: 10g
Fiber: 1.8g
Sodium: 106mg
Exchanges: 1 Vegetable, 1/2 Bread, 1/2 Lean Meat, 2 Fat
1 cup cabbage, shredded, cooked
1/2 cup plus 3 tablespoons potatoes, cooked, roughly mashed
1 onion, finely chopped
2 eggs, lightly beaten
1/8 teaspoon salt
1/8 teaspoon black pepper
2-3/4 tablespoons oil or butter
Directions:
Combine all ingredients, except oil, in a bowl and mix well. Heat oil or butter in a heavy nonstick pan over medium high heat. Add spoonfuls of mixture in batches and cook 2 minutes each side, or until golden. Drain on paper towels. Serve hot.
Nutrition information per serving:
Calories: 160
Fat: 11.7g
Cholesterol: 94mg
Protein: 4.2g
Carbohydrate: 10g
Fiber: 1.8g
Sodium: 106mg
Exchanges: 1 Vegetable, 1/2 Bread, 1/2 Lean Meat, 2 Fat
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