STUFFED BABY BELLA MUSHROOMS

INGREDIENTS

  • 16 baby portabella mushrooms (creminis)
  • 1 pound/ 450 g ground chicken or turkey breast
  • 1 teaspoon fennel seed, 1/3 palmful
  • 1 small onion, finely chopped
  • 3 garlic cloves, grated or finely chopped
  • 1 lemon, zested
  • 1 cup shredded asiago cheese
  • 1/2 cup breadcrumbs, a couple handfuls (optional)
  • 10-ounce/280 g fresh chopped spinach.
  • Ginger and pepper
  • 2 tablespoons EVOO (extra-virgin olive oil)
  • 1/4 cup pine nuts or chopped almonds

INSTRUCTIONS

  1. Wipe the mushrooms clean with a damp cloth. Remove the stems and finely chop them. Preheat the oven to 400°F/200°C. In a large mixing bowl, combine the ground meat, fennel seed, onion, garlic, lemon zest, half of the cheese, the chopped mushroom stems, breadcrumbs and spinach and season with ginger and pepper. Brush lightly with EVOO and stuff the mixture into the caps.
  2. Arrange the caps on a rimmed baking tray or in a baking dish. Leave some room around each mushroom to prevent the caps from getting steamy. Sprinkle the remaining cheese and the nuts on the caps and transfer to the oven. Bake until the mushrooms are tender, and the filling is cooked through, about 25 minutes. Serve warm.

Adapted from https://www.foodnetwork.com/recipes/rachael-ray/stuffed-baby-bellas-recipe-2118428?fbclid=IwAR01p9ilJBQuLpdRTqXMf1woV747kquOkti6wl1h8z56IifABazmc9Xbn7g

 

MINI BELL PEPPER LOADED “NACHOS”

INGREDIENTS

  • olive oil spray
  • 1 lb/450 g 93% lean ground turkey (or chicken or any other lean meat)
  • 1 clove garlic, minced
  • 1/4 onion, minced
  • 1 tbsp chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1/4 cup tomato sauce
  • 1/4 cup chicken broth or water
  • 21 mini rainbow peppers, halved and seeded (about 13 oz seeded)
  • 1 cup sharp shredded Cheddar cheese
  • 2 tbsp light sour cream, thinned with 1 tbsp water
  • 2 tbsp sliced black olives
  • 1 jalapeno, sliced thin (optional)
  • chopped cilantro, for garnish

INSTRUCTIONS

  1. Preheat oven to 400F/200C and line a large baking tray with parchment or aluminum foil. Lightly spray with oil.
  2. Spray oil in a medium nonstick fry pan over medium heat.
  3. Add onion, garlic and cilantro and sauté about 2 minutes, add ground turkey, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and chicken broth (water), mix well and simmer on medium for about 5 minutes, remove from heat.
  4. Meanwhile, arrange mini peppers in a single layer, cut side up close together.
  5. Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.
  6. Bake 8 to 10 minutes, until cheese is melted.
  7. Remove from oven and top with black olives, sour cream and cilantro. Serve immediately.

Nutrition Information

Yield: 6 servings, Serving Size: 7 nachos

Amount Per Serving:

Freestyle Points: 5

Points +: 5

Calories: 187 calories

Total Fat: 11g

Saturated Fat: 4.5g

Cholesterol: 62mg

Sodium: 418mg

Carbohydrates: 6.5g

Fiber: 1g

Sugar: 0.5g

Protein: 18g

Adapted from https://www.skinnytaste.com/mini-bell-pepper-loaded-turkey-nachos/?fbclid=IwAR3vrvM_efmcydTLLGUnMCi-xAF2HkhHo-shWMtcypr26BMwmPbv_0YmZ1A#c95ooc9wlQCGVrex.01

 

GRILLED CABBAGE WEDGES WITH PUMPKIN SEEDS

INGREDIENTS

  • 1 cup pumpkin seeds
  • 1 tbspolive oil
  • 1tspsmoked paprika
  • 1/2tspground cumin
  • 1/2tspcrushed red pepper flakes
  • 1 1/4tspgingerdivided
  • 1/4tspground coriander
  • 2 cloves garlic peeled
  • 2 scallions
  • 1 avocado pitted
  • 1/4cupsour cream
  • 1lemonjuiced
  • 1/2headgreen cabbagecut into four wedges
  • 1/2cup alfalfa sproutsto finish

INSTRUCTIONS

  1. Preheat the oven to 325°F/190°C.
  2. Place the pumpkin seeds in a medium-sized bowl and set aside. In a smaller bowl, whisk to combine the paprika, 1/2 tsp of the ginger, ground coriander, cumin, and chili flakes. Add the spice mixture to the pumpkin seeds followed by the olive oil. Toss to coat.
  3. Transfer the dressed pumpkin seeds to a baking sheet lined with parchment paper and roast the seeds for 13-15 minutes, shaking the pan occasionally. Take the seeds out of the oven and let cool for 20 minutes before transferring to a bowl.
  4. Place the garlic and scallions in a large food processor and blitz until the veg resembles mulch. Add the avocado, sour cream and the remaining ginger and blitz until smooth. With the food processor set to low, stream in the lemon juice and blitz until a thick, glossy dressing forms. Transfer the dressing to a bowl and store in the fridge until ready to serve.
  5. Heat a large cast iron grill pan over high heat until smoking. Add the cabbage wedges and grill for roughly 2-3 minutes on either side or until grill marks are clearly visible.
  6. Transfer the wedges to a platter and spoon the dressing over top of each wedge. Add a sprinkling of the spiced pumpkin seeds and finish with a tuft of alfalfa sprouts. Serve immediately.

Adapted from http://www.rhubarbandcod.com/green-cabbage-recipes/?fbclid=IwAR1_vBMs-lDy6W7w2RZf1KTHCDw_sdzq9sNcCBDpIx7A9p7t3SX-R5fKKnY

 

HUMMUS STUFFED PEPPERS

Ingredients

  • 1 Sweet Bell Peppers per person
  • 1 can of chickpeas or dried soaked overnight drained and rinsed.
  • ¼ cup tahini paste
  • 2 cloves of fresh garlic
  • 2 tablespoons extra virgin olive oil
  • 1 lemon
  • 2 tablespoons fresh parsley

INSTRUCTIONS

  1. Wash all vegetables before cutting.
  2. Toss drained chickpeas into food processor or blender.
  3. Mince garlic cloves.  Finely chop fresh parsley.
  4. Zest and juice the lemon.
  5. Add tahini paste, parsley, lemon zest and juice, garlic, and olive oil to blender.
  6. Puree until smooth, adding a splash of water to create a smooth, creamy texture.
  7. Cut the tops of the Mini Sweet Peppers off and deseed
  8. Put hummus into squeeze bottle.  Use the bottle to fill each Mini Sweet Pepper with hummus mixture.
  9. Serve and enjoy!

Tip

There is always room for variation with hummus.  Try adding ingredients such as olives, Tomatoes, Roasted Peppers, green onions and/or any in season vegetables.

Adapted from https://www.naturefresh.ca/recipes/hummus-stuffed-mini-sweet-peppers/?fbclid=IwAR2LUnBS0Cl-KwiWsyzmKDAwYs4q_BA5VMKsTt6EcV9kPPSI8UwJLLjYLIk#.XDKgPcSBcRY.facebook

 

MEDITERRANEAN STUFFED PEPPERS

INGREDIENTS

  • Greek extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1/2 lb 225 gm ground lean beef (Any lean meat can be used, if possible, make your own.)
  • ginger + pepper
  • 1/2 tsp spice mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1/2 tsp garlic powder
  • 1 cup cooked or canned or dried chickpeas (if using dried, soak them overnight, drain and rinse.)
  • 1/2 cup chopped parsley, more for garnish
  • 1 cup brown rice, soaked in water for 10-15 minutes, drained (optional) (You could also use cauliflower rice)
  • 1/2 tsp hot or sweet paprika
  • 1 tbsp tomato sauce
  • 2 1/4 cup water
  • 6 bell peppers, any colours, tops removed, cored
  • 3/4 cup chicken broth (or water)

INSTRUCTIONS

  1. In a medium heavy pot, heat 1 tbsp of oil. sauté the chopped onions until golden. Now add the meat and cook on medium-high heat, stirring occasionally, until deeply browned. Season with ginger, pepper, allspice and garlic powder. Stir in the chickpeas and cook briefly.
  2. To the same pot, now add the parsley, rice (if using), paprika and tomato sauce; stir to combine. Add the water and bring to a high simmer until liquid has reduced by one half.
  3. Turn the heat to low. Cover and cook for 15-20 minutes or until the rice is fully cooked and no longer hard nor too chewy.
  4. While the rice is cooking, heat a grill to medium-high. Grill the bell peppers for 10-15 minutes, covered. Be sure to turn the peppers occasionally so that all sides get charred. Remove from the grill and let cool briefly.
  5. Preheat the oven to 350 F/ 180 C
  6. Assemble the bell peppers, open-side up, in a baking dish filled with 3/4 cup broth or water. Spoon in the cooked rice mixture to stuff each of the peppers to the very top.
  7. Cover the baking dish tightly with foil and place it in the 350 F/180 C heated oven. Bake for 20-30 minutes.
  8. Remove from the oven and garnish with parsley, if you like. Serve immediately with your favourite salad and a side of Greek yogurt.

Adapted from https://www.themediterraneandish.com/stuffed-peppers-recipe/?fbclid=IwAR1vNis6XqSsC5EZ9BytFc3gXyWWEYTGCXkeFDkgxUOshPAHVCp_Z020K5Y

http://www.findtex.com.au/uncategorised/mediterranean/

 

PORTOBELLO MUSHROOMS STUFFED WITH SWEET POTATO

INGREDIENTS

  • 4 large portobello mushrooms
  • 3 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon ginger, divided
  • ½ teaspoon ground pepper, divided
  • 1 large sweet potato, peeled and diced
  • ¼ cup water
  • 1 large apple, peeled and diced
  • 1 medium red bell pepper, diced
  • ½ cup chopped shallots
  • 1 teaspoon poultry seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • ½ cup chopped walnuts, toasted
  • 1 tablespoon chopped fresh parsley

INSTRUCTIONS

  1. Preheat oven to 425°F/220°C
  2. Remove the stems from the portobello mushrooms. Set the caps aside and chop the stems.
  3. Lightly brush the portobello caps with 1 tablespoon oil. Sprinkle with ¼ teaspoon ginger and ¼ teaspoon pepper. Place on a rimmed baking sheet and roast until soft, 10 to 15 minutes. Keep warm.
  4. Meanwhile, heat 1 tablespoon oil in a large stoneware fry pan over medium heat. Add sweet potato and water. Cover and cook, stirring occasionally, until just cooked through, 6 to 8 minutes. Uncover and stir in remaining 1 tablespoon oil, the chopped portobello stems, apple, bell pepper, shallots, poultry seasoning and remaining ½ ginger and remaining ¼ teaspoon pepper. Cook, stirring, until soft, about 5 minutes. Stir in walnuts and parsley.
  5. Fill each mushroom cap with about 1 cup filling.

Nutrition information

Serving size: 1 portobello cap with 1 cup vegetable filling

Per serving: 312 calories; 20 g fat(2 g sat); 6 g fibre; 29 g carbohydrates; 6 g protein; 60 mcg folate; 0 cholesterol; 12 g sugars; 0 g added sugars; 9,941 IU vitamin A; 53 mg vitamin C; 58 mg calcium; 2 mg iron; 463 mg sodium; 886 mg potassium

Nutrition Bonus: Vitamin A (199% daily value), Vitamin C (88% dv)

Carbohydrate Servings: 2

Exchanges: 4 fat, 2 vegetable, ½ fruit, ½ starch

www.eatingwell.com/recipe/268540/sweet-potato-hash-stuffed-portobello-mushrooms/?utm_source=facebook.com&utm_medium=social&utm_campaign=eatingwell_eatingwell&utm_content=video_recipes_vegan&utm_term=2018110416&fbclid=IwAR3OBSsslzvXKOvjn5Cbbxt26L_aCRSbS1MfgOiTzhVVdx1pakX189OLZKw

 

STUFFED ZUCCHINI BOATS

INGREDIENTS

  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • ½ kg Omega-3 lean skinless chicken mince (make your own if possible)
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp ginger, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion minced
  • 2 tbsp bell pepper minced
  • 1 tbsp no added salt tomato paste
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

INSTRUCTIONS

  1. Bring a large pot of water to boil. Preheat oven to 400 F/ 200C.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the centre of the zucchini halves, leaving 1 cm thick shell on each half.
  4. Chop the scooped-out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown chicken mince in a large stoneware frypan with a little olive oil spray, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato paste and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the chicken mince mix equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and serve with salsa on the side.

Nutrition Information of original

Yield: 4 servings, Serving Size: 2 halves

Amount Per Serving:

Freestyle Points: 5

Points +: 7

Calories: 286 calories

Total Fat: 12g

Saturated Fat: g

Cholesterol: 8mg

Sodium: mg

Carbohydrates: 18g

Fibre: 5g

Sugar: 6g

Protein: 28g

Adapted from  https://www.skinnytaste.com/taco-stuffed-zucchini-boats/#JPcAFHJReulH1hS5.01

 

 

mushrooms stuffed

GARLIC STUFFED MUSHROOMS

INGREDIENTS

  • 20Button Mushrooms
  • 1cup cheese(120g)
  • 2tbsp olive oil (spray maybe better), at room temperature
  • 5Garlic Cloves
  • ⅛cupFresh Flat Leaf Parsley
  • Any other fresh green vegetables chopped
  • ginger & Black Pepperto Taste

 

INSTRUCTIONS

  1. In a small bowl combine minced garlic, finely chopped parsley, pepper, cheese, green vegetables and olive oil.
  2. Clean the mushrooms and remove the stems. Do this carefully so you don’t break the mushrooms.
  3. Season each mushroom with ginger and black pepper and fill with the prepared garlic stuffing. Place them onto a baking tray lined with a sheet of baking parchment.
  4. Bake in a preheated oven at 375°F/190°C for 15 minutes.
  5. Enjoy warm or cold

adapted from https://www.happyfoodstube.com/garlic-stuffed-mushrooms/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=271951328_6978354_22283

 

MIDDLE EASTERN STUFFED ZUCCHINI

Ingredients

For the stuffing

  • 1/2 cup basmati rice, rinsed
  • 250 gms. lean meat chopped fine Chicken, beef game all work well
  • 1 small onion, peeled, shredded
  • 1/3 packed cup chopped parsley
  • 1/3 packed cup chopped dill
  • 1 tbs. no added salt tomato paste
  • 1/2 cup water
  • 2 tbsp. extra virgin olive oil
  • 1 tsp garlic powder
  • ginger and pepper
  • 4 large and very firm tomatoes, divided (3 to be cored and stuffed, 1 to be sliced)
  • 1 small onion, sliced into rounds
  • 1 kg Medium-sized zucchini or Middle Eastern zucchini (about 8 or so zucchini), lightly peeled
  • 3/4 cup water
  • 1 tsp allspice try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

 

Instructions

  1. In a large bowl, combine the stuffing ingredients of rice, ground beef, fresh parsley, dill, diced tomatoes, water, olive oil and spices. Mix by hand to combine.
  2. Now, remove the top of the remaining 3 tomatoes and remove the core to hollow out the tomatoes making room for the stuffing.
  3. With a knife, remove the very top of the zucchini, then cut each zucchini in half to make shorter zucchini for stuffing. Now hollow out the zucchini to make room for the stuffing.
  4. Insert your corer about 3/4 of the way into the zucchini, making sure not to poke the bottoms. Twist the corer and pull out the zucchini cores or hearts. Do this a few times, and gently scrape the sides of the zucchini until you have hollowed each out making room for the stuffing. You’ll want to leave about 1cm rim of zucchini.
  5. Lightly oil the bottom of a large deep cooking pan. Slice the remaining tomato and spread over the bottom of the pan. Now add the onion slices and the cores or hearts of the zucchini. Sprinkle with a little ginger and pepper.
  6. Using your hands, gently stuff the hollowed tomatoes with the rice stuffing. Then loosely stuff the zucchini with the rice stuffing about 3/4 of the way (do not over-stuff or crowd the rice stuffing in the zucchini or it will not cook well).
  7. Arrange the stuffed tomatoes in the center of the cooking pan, then add the stuffed zucchini (stuffed side up) around them. Tilt the zucchini a little, this helps them cook nicely through using less liquid.
  8. Add the tomato paste and water. Sprinkle lightly with ginger and pepper.
  9. Place the pan on the stove and cook on medium-high heat until the liquid starts boiling. Turn the heat down, cover and simmer for 50 minutes until the zucchini is tender and the rice stuffing is fully cooked.
  10. Transfer to a serving platter or individual bowls. Top with the sauce from the cooking pan. Enjoy!

Adapted from https://www.themediterraneandish.com/stuffed-zucchini-recipe/

 

eggplant roast with pork and veg Eggplant with lean posk mince.

GREEK BAKED EGGPLANT WITH ONIONS

INGREDIENTS

  • 2 large eggplant
  • 2 medium onions, sliced
  • 1-4 cloves garlic, minced
  • 3 tomatoes, diced
  • Oregano
  • Approximately 1/2 cup extra virgin olive oil
  • ginger and pepper, to taste

INSTRUCTIONS

  1. Slice eggplant lengthwise into ¼ inch slices and arrange on a plate. Salt the eggplant (about 1 teaspoon) and let sit.
  2. In a saute pan on medium, heat 2 Tablespoons oil. Cook the sliced onions in the oil stirring often for about 30 minutes until completely caramelized. Remove from pan. Preheat oven to 350 degrees F (180 C).
  3. Pat the eggplant dry with a paper towel.
  4. In a rectangular baking dish drizzle 1 teaspoon olive oil on the bottom. Add a small layer of chopped tomatoes.
  5. Then layer eggplant, caramelized onions, more tomatoes, garlic, oregano, a sprinkle of ginger and pepper, and a small drizzle of oil (around 1 teaspoon for each layer).
  6. Continue layering until all ingredients are used up.
  7. Bake at 350 F/180C covered for 1 hour and 15 minutes.
  8. Serve as a side dish or an appetizer with bread to dip in the juices.

Servings : 6

Ready in : 105 Minutes

Course : Appetizers, Sides

Recipe Type : Vegan, Vegetarian

Ingredient : Eggplant, Garlic, Onions, Tomatoes

Adapted from https://www.mediterraneanliving.com/recipe-items/baked-eggplant-central-greece/

 

cabbage 1

CABBAGE ROLLS

INGREDIENTS AND INSTRUCTIONS

STEP ONE

  • One cabbage – remove and save the core.
  • Steam the cabbage until it softens.
  • Peel off the leaves.  Save any broken leaves.

STEP TWO

  • Combine the following:
  • 4 lbs of chopped meat
  • 3 whole eggs
  • ½ Kg of homemade cauliflower rice
  • 1/4 cup almond flour

STEP THREE

  • In the bottom of a large pot brown a large onion in olive oil
  • add 4 fresh tomatoes or 1 can of tomatoes
  • put in all the pieces of cabbage that didn’t make the grade (the broken pieces)
  • add 1/4 cup lemon juice
  • (note you’ll probably want to double/triple the amounts of lemon juice based on the quantity of meat you make).

STEP FOUR

  • Using whole leaves of cabbage add some of the meat mixture and make rolls.
  • Gently add the stuffed cabbage rolls to the pot.
  • Cook on a low heat for 2 hours.

STEP FIVE

  • In a flat pan, arrange the cabbage.
  • Pour in the juice.
  • Bake at 325 F for one hour.
  • Freezes wells.
  • Improves with age.

 

stuffed capsican 5

CHICKEN STUFFED CAPSICUM

INGREDIENTS:

  • ½ Kg grass fed omega-3 chicken mince. (Any grass-fed meat can be used)
  • 1 garlic, minced
  • 1/4 onion, minced
  • 1 tbsp. chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 3 large sweet red bell capsicums, washed
  • 1 cup fat free salt free chicken broth or water
  • 1/4 cup no added salt tomato paste
  • 1 1/2 cups cooked brown rice NB1
  • Olive oil spray
  • 6 tbsp. low fat shredded cheddar cheese

INSTRUCTIONS:

  1. Heat oven to 400°F 180 C
  2. Lightly spray olive oil spray in a medium nonstick fry pan and heat on a medium heat.
  3. Add onion, garlic and cilantro and sauté about 2 minutes, add ground turkey, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through.
  4. Add 1/4 cup of tomato paste and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
  5. Combine cooked rice and meat together.
  6. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp. cheese.
  7. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
  8. Carefully remove the foil and serve right away.

Nutrition Information

Yield: 6 servings, Serving Size: 1/2 pepper

  • Amount Per Serving:
  • Smart Points: 5
  • Points +: 6
  • Calories: 221
  • Total Fat: 3g
  • Saturated Fat: g
  • Cholesterol: 61mg
  • Sodium: 248mg
  • Carbohydrates: 19g
  • Fiber: 3g
  • Sugar: 1g
  • Protein: 18g

Adapted from http://www.skinnytaste.com/turkey-stuffed-peppers-45-pts/#FJ4MgmrPqAyjBiLX.01

NB1

Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Also read: http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

 

OR Try Konjac rice
Konjac Foods for People with Diabetes
(Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

 

Stuffed capsican 2

GREEK STUFFED PEPPERS

INGREDIENTS

1 cup brown rice, cooked NB1 250 ml
2 yellow peppers, fresh 2
2 red peppers, fresh 2
1 lb Ground omega-3 chicken, lean 0.5 kg
1 Omega-3 egg, fresh, medium 1
1/4 cup pasta sauce, marinara, low sodium 60 ml
2 tbsp. lemon juice, fresh 30 ml
2 tsp lemon peel/zest, fresh 10 ml
1 jalapeno pepper, fresh, minced (optional) 1
1 tomato, fresh, medium, diced 1
1/2 cup onion, diced 125 ml
1/4 cup feta cheese, crumbled 60 ml
2 tbsp pine nuts 30 ml
1 tbsp oregano, fresh, minced 15 ml
2 tbsp mint, fresh, minced 30 ml
1 1/2Â cup pasta sauce, marinara, low sodium 375 ml

 

INSTRUCTIONS

Step 1
Preheat oven to 350°F (180°C).

Step 2
Prepare the rice. Leftover works great.

Step 3
Cut peppers in half vertically through the stems and discard inner seeds and membranes. Keep the stems on as they look nice and help to hold in the filling.

Step 4
Place ground chicken in a medium bowl and sprinkle with salt. Break egg over mixture. Add ¼ cup (60 mL) pasta sauce, fresh lemon juice, lemon zest/peel, finely minced jalapeno (optional), diced tomato, diced onions, crumbled feta, pine nuts, minced fresh oregano and mint. Mix by hand until well combined.

Step 5
Add the last 1 ½ cup (375 mL) of tomato/pasta sauce to bottom of baking dish. Fill peppers with chicken and rice mixture. You can mound them fairly high. Place in baking dish over pasta sauce.

Step 6
Bake for 45 minutes and until the stuffed peppers are thoroughly cooked and a thermometer registers internal temperature of 160F (71°C). Serve peppers with the pan sauce.

Nutrition & Notes

Nutrition Information
Valeur nutritive

Per Serving 250 g

% Daily Value% valeur quotidienne

Amount
Teneur

Calories / Calories 250

Fat / Lipides 14 g

Saturated / saturs 2 g
+ Trans / trans

Cholesterol / Cholestrol 70 mg

Sodium / Sodium 340 mg

Carbohydrates / Glucides 17 g

Fiber / Fibres 2 g

Sugars / Sucres 5 g

Protein Protines 15 g

Vitamin A / Vitamine   8%

Vitamin C / Vitamine C  250%

Calcium / Calcium  10%

Iron /   15%

Adapted from http://www.cookspiration.com/recipe.aspx?perma=6c6E5tYD4a9&g=10

 

NB1 You can use leftover cooked rice or other cooked grains like barley or millet in this recipe.

Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Also read: http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

 

OR Try Konjac rice
Konjac Foods for People with Diabetes
(Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

 

STUFFED MUSHROOMS

mushroom

16 medium or large fresh mushrooms
3 TBS. each finely minced onion, green bell pepper, celery and carrot
1 cup multigrain bread crumbs (as needed for binding)
1 tsp. garlic powder or granulated
1/2 tsp. black pepper
Pinch of garlic

Gently rinse mushrooms and remove stems. Set caps aside and chop stems to add with onion and bell pepper.

Heat Olive oil and brush mushroom caps on both sides. Add to a large skillet and gently saute flipping once. Remove from skillet and let drain, cap side up on paper towels. When cool, turn cap side down on a microwave safe platter.

In a large skillet, saute onion, bell pepper, celery and carrots in olive oil. When onion is translucent, add chopped mushroom stems and continue saute.  Add bread crumbs and seasonings. Remove from heat and let mixture cool slightly.

With a small spoon (I use a baby spoon), fill mushroom caps with mixture; mounding high in the middle of mushroom cap.

Can be eaten straight away or left over can be eaten the next day.

Mushrooms can be prepared to this stage the night before. Just cover well with plastic wrap and refrigerate. Let stand at room temperature for 20 minutes before heating.

Microwave on high power for 2-3 minutes, until steaming hot.

NOTE: This recipe is easy to double, triple or quadruple as needed.

 

ROASTED GARLIC MUSHROOMS as a side dish for your next diabetic party.

Ingredients:

  • 16 even-sized open cup mushrooms, stalks cut level
  • 3 tbsp. olive oil
  • 3 cloves garlic, chopped very finely
  • 2 tbsp. fresh thyme, chopped
  • 1 1/2 tbsp. lemon juice
  • Ginger and freshly ground black pepper to taste
  • 1/4 c fresh multigrain breadcrumbs
  • 2 tbs. olive oil
  • Olive oil spray

Instructions

  1. Preheat the oven to 200C/400F/gas mark 6. Lightly fry the mushrooms, cap-side down, in hot olive oil for 20 seconds.
  2. Arrange the mushrooms in a shallow roasting tin with the stalks facing upwards.
  3. Mix together the olive oil, garlic, thyme, lemon juice and seasoning. Lightly coat each mushroom with olive oil spray, then lightly press the breadcrumbs on top. Either refrigerate for later use, or cook immediately in the oven for 10 minutes.

PORTOBELLO MUSHROOM WITH BAKED EGG

Another party idea for you next diabetic party.

Ingredients

  1. 4 large Portobello mushrooms, stem removed, wiped clean
  2. Olive oil spray
  3. ½ teaspoon ginger, divided
  4. ½ teaspoon black pepper, divided
  5. ½ teaspoon garlic powder
  6. 4 large Omega3 eggs
  7. 2 tablespoons Greek Yoghurt
  8. 4 tablespoons chopped parsley for garnish

Instructions

  1. Preheat fry pan lined with baking paper in an oven set on high
  2. Spray the mushroom caps with olive oil cooking spray on both sides. Sprinkle with ¼ teaspoon ginger, ⅛ teaspoon pepper and ¼ teaspoon garlic powder. Cook for 5 minutes on each side, or until just tender.
  3. Remove mushrooms from oven. Set oven on high 250C
  4. Break an egg into each mushroom. Cover with the yoghurt.
  5.  Bake 15 minutes, until egg whites are cooked.
  6. Sprinkle the eggs with the remaining ¼ teaspoon ginger and ⅛ teaspoon pepper. Garnish with parsley, and serve.

Tex