Gluten Free Raw Vegan Flourless Chocolate Brownies Yields 10-12 mini brownies
Ingredients:
3 cups raw walnuts, unsaltedpinch of sea salt24 Deglet Noor pitted dates, chopped2/3 cup unsweetened cocoa powder2 teaspoons vanilla extract6 tablespoons maple syrup or agave syrup
Preparation:
Place the walnut & salt in food processor fitted with the “S” blade & process until finely ground. Add the dates, cocoa powder, vanilla & maple syrup & do not over process so it begins to stick together. You may need to do this in batches depending on the size of your food processor. Press into an 8” tart pan with a removable bottom & chill thoroughly. Covered with plastic wrap, brownie will keep for 3 days in the fridge or 2 weeks in the freezer.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Quinoa Tabouleh is a healthy light lunch, side dish or salad that is gluten free and very nutritional.Serves 6
Nutritional Information:
The Incas were able to run long long distances at high altitudes because of this powerful seed. Quinoa is gluten-free and easy to digest, it contains all eight amino acids making it a complete protein, has the protein content equivalent to milk, high in vitamins B, and minerals such as iron, zinc, potassium, calcium and vitamin E.
Ingredients:
1 cup quinoa, rinsed2 ¼ cups water1 cucumber, seeded and small dice1 tomato, seeded and small dice1 bunch mint, chiffonade or leaves only rolled up and sliced into thin strips½ bunch parsley, minced2 tablespoons lemon juice3 tablespoons extra virgin olive oilsea salt to taste
Preparation:
Add rinsed quinoa to boiling water with a pinch of sea salt. Reduce heat to low & simmer covered for 15 – 20 minutes or until grains are fluffy & water is absorbed. Fluff with a fork, cover & let sit for 10 minutes. In the meantime, make the dressing. Combine the lemon juice, olive oil and sea salt to taste. Transfer the quinoa into a large bowl & combine with the cucumber, tomato, onion, herbs and dressing Mix gently & taste, adjusting the lemon juice, olive oil & salt to your taste.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
With over three million Americans suffering from celiac disease and another 20 million estimated to be gluten intolerant, gluten free is all the rage. Gluten can cause digestive distress and malnourishment to someone who is sensitive. Serves 4
Nutritional Information:
Quinoa – highest nutritional profile and cooks the fastest of all grains. Although quinoa is technically a seed, it is often considered a grain since it cooks like a grain and is eaten in place of grains.
Ingredients:
1 cup rinsed quinoa2-3 peaches skinned & cut into bite-size cubes16 oz. almond milk¼ teaspoon cinnamon2 tablespoons ground flaxseed (optional)
Preparation:
In a large saucepan, combine quinoa, peaches, almond milk & cinnamon. Bring to a boil stirring frequently. Once it hits boiling, reduce heat to a simmer, cover & simmer for 20-25 minutes until most of the liquid is absorbed.Top each serving with a ½ tablespoon of ground flaxseed if desired.
You will enjoy this recipe that pairs wild salmon and warm French lentils.
Nutritional Information:
Fresh fish is an outstanding source of lean protein, which is ideal for regulating blood sugar levels. Salmon is a variety that is high in omega-3 fats, which help with glucose and insulin metabolism as well as reducing inflammation. By pairing the salmon with high-quality carbs found in lentils will keep your blood sugar from rising. Wild salmon is not only rich in omega 3s but also contain a healthy-fat-and-protein combination that slows the body’s absorption of carbohydrates, keeping blood sugars on an even keel.
Ingredients:
SERVES 4: 2 tablespoons plus ¼ cup olive oil · 1 leek, white and light green parts, sliced ¼ inch thick · 2 carrots, peeled and ¼ inch dice · 1 teaspoon minced garlic · 1 cup French green Le Puy lentils · 1 Bay Leaf · 1 teaspoon unsalted butter, optional · 4 teaspoons Dijon mustard · 2 tablespoons red wine vinegar · 1 tablespoon sea salt · 1 teaspoon freshly ground pepper · 4 (5 ounce) center-cut wild salmon fillets, skin removed
Preparation:
Preheat the oven to 450. Heat the 2 tablespoons of olive oil in a medium sauté pan, add the leek and carrots and cook over medium heat for 5 minutes. Add the garlic and cook for 1 more minute and set aside. Meanwhile, place the lentils, bay leaf and 4 cups of water in a large saucepan and bring to a boil. Reduce heat to a simmer, add the leek and carrots and cook uncovered for about 20 minutes, or until the lentils are almost tender. Remove the bay leaf and drain the lentils. Place them in a medium bowl and add the butter if desired and let it melt over the lentils. Meanwhile, make vinaigrette for the lentils. Whisk together the ¼ cup of olive oil, mustard, vinegar, salt and pepper. Add to the lentils, stir well and allow the lentils to cool until just warm, about 15 minutes. Sprinkle with salt and pepper and serve. The longer the lentils sit, the more salt and pepper seasoning you may need. For the salmon, heat a dry ovenproof sauté pan over high heat for 4 minutes. Meanwhile, rub both sides of the salmon fillets with olive oil and a little salt & pepper. When the pan is very hot, place the salmon fillets seasoning-side down and cook over medium heat without moving them for 2 minutes, until browned. Turn the fillets over and place in the oven for 5-7 minutes, for medium rare. When salmon is cooked, spoon a mound of lentils on each plate and place salmon fillet on top. Serve immediately.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Cod is a healthy and budget friendly source of protein, and is great when paired with spinach, tomatoes and beans! Makes 4 Servings. Prep Time: 15 minutes, Cook Time: 15 minutes,
Nutritional Information:
Nutrition Profile: Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management.
Dietitian’s Tip: Other lean sources of protein may be used in place of the cod, including chicken breasts, halibut, and swordfish.
Ingredients:
4 (6 oz.) cod filets3 tablespoons extra virgin olive oil4 cups fresh baby spinach, rinsed and drained2-3 large cloves garlic, smashed and peeled
1 lemon, cut into 4 wedges
4 medium tomatoes, cut into small cubes
1 can (15 ounces) cannelini beans, rinsed and drained
salt and ground black pepper to taste
Preparation:
1. Heat large, heavy skillet over medium-high heat. Pat fish dry and season with salt and pepper. Add 2 tbsp. olive oil to skillet and swirl to coat. Add the fish and cook until nicely golden on the bottom, about 3 minutes. Flip the fish and cook until firm to the touch, about 3 minutes longer. Transfer to a plate and cover loosely with foil to keep warm.3. Spoon the tomato-spinach-bean mixture onto 4 plates or shallow bowls. Top each portion with a piece of fish and serve garnished with lemon wedge. Image: by naotakem
2. Pour off and discard the cooking oil. Return the skillet to medium-high heat, add the garlic and 1 tbsp. olive oil and cook, stirring and scraping up the browned bits, until golden, 1 to 2 minutes. Add the spinach, season lightly with salt and pepper and cook for 1 minute. Add the tomatoes and beans and cook, stirring occasionally, until the spinach is tender and the tomatoes are saucy, and season with salt and pepper.
Preheat the oven to 500. Mix the first 5 ingredients and 2 tablespoons olive oil in a small bowl. Season the sauce with salt and pepper. Brush 9-inch diameter glass pie dish with remaining 1 tablespoon olive oil. Arrange fish in the prepared dish; turn to coat. Sprinkle fish with salt and pepper and spoon ½ tablespoon sauce over each fillet. Roast fish until just opaque in the center, about 12 minutes. Top fish with remaining sauce and serve.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Best breakfast food for a diabetic is Oatmeal! For breakfast, top oatmeal with some chopped pecans, walnuts or almonds to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.
Nutritional Information:
While diabetics are often cautioned about carb intake, oatmeal is a very good food for any diabetic, provided it is unsweetened. Oatmeal has plenty of soluble fiber and takes a while to digest, meaning that it will not cause fluctuations in blood sugar levels. This stabilizing effect on blood sugar is persistent with regular oatmeal consumption.
Ingredients:
Serves: 6 5 cups water¾ teaspoon cinnamon1/8 teaspoon nutmeg1 teaspoon coriander3 ¼ cups rolled oats½ cup raw sunflower seeds2 cups nut milk with a few drops of vanilla extract mixed in2 cups apples, peeled, cored & grated1 tablespoon agave nectar* (optional)½ cup dried cherries or raisins or fresh raspberries* (optional)*Note: If you are severe blood sugar issues, omit the agave and dried fruit and replace with fresh raspberries.
Preparation:
In a large saucepan, combine the water, cinnamon, nutmeg and coriander & bring to a boil. Once at a boil, add the rolled oats, sunflower seeds, vanilla nut milk, grated apples and sweetener if using and reduce heat to low. Cook until thickened on a low heat, stirring occasionally.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Quinoa is a high-protein, good-for-you grain. It can be substituted for couscous and makes a lovely side dish. This recipe is a crunchy, lemony, healthy dish that can be used as a side dish or as a light meal. Makes 6 Servings. Prep Time: 15 Minute. Cook Time: 10 Minutes. Ready In: 25 Minutes.
Nutritional Information:
Friendly for Diabetes, Cardiovascular Health, and Weight Management. To turn this dish into a light, one-dish meal, add protein (chunks of grilled chicken breast, shrimp or tofu) and increase the veggies by adding any combination of chopped red, green, yellow or orange bell peppers.
Ingredients:
1/4 cup pine nuts or toasted walnut pieces1 cup quinoa2 cups watersea salt to taste (optional)1/4 cup fresh lemon juice2 stalks celery, chopped1/4 red onion, chopped1/4 teaspoon cayenne pepper (optional)1/2 teaspoon ground cumin1 bunch fresh parsley, chopped
Preparation:
Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool. In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork. Transfer the quinoa to a serving bowl and stir in the nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper if needed before serving.Brought to us by Allrecipes.com and contributor M. Blassing.
SERVES 4:2 large lemons2 teaspoons sea salt¼ cup olive oil3 ounces baby arugula1 medium yellow squash, sliced paper-thin1 medium zucchini, sliced paper-thin2 ounces aged pecorino cheesefreshly ground pepper
Preparation:
To make the dressing, grate the zest of one of the lemons directly in a jar or bowl with a tight-fitting lid. Squeeze about a ½ cup of juice from the lemons and add to the zest. Add the sea salt and olive oil and shake vigorously. Taste to make sure the dressing is to your liking. If too acidic, add more olive oil.Spread the arugula in a single layer in a serving dish. Scatter the squash and zucchini on top. Using a vegetable peeler, shave shards of the pecorino all over. Shake the dressing again and pour over the salad. Grind the pepper over everything and serve immediately. Note: To get paper-thin slices of squash, you can use a mandolin. Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Lentil beans are a source of protein and fiber, which are important for blood sugar regulation. Lentil beans have a combination of high-quality carbohydrates, lean protein, and soluble fiber that help stabilize your body’s blood-sugar levels and keeps hunger in check. The soluble fiber in lentil beans influences the rate by which glucose is absorbed. They raise blood sugar very, very slowly, which improves the regulation of blood sugar and insulin.
Ingredients:
SERVES 8-103 medium onions, minced3 medium garlic cloves, minced2 tablespoons olive oil¼ heaping ground cloves1 ½ heaping teaspoon ground cumin2 cups red lentils, washed & drained7 cups water or stock2 bay leaves1 strip lemon zest, cut finely¾ c lemon juice (start with 1-2 tablespoons & slowly add more to taste)1 ½ – 2 teaspoons sea saltlemon slices for garnish½ bunch cilantro, chopped
Preparation:
In medium pot, sauté onions & garlic in oil until soft. Add cloves & cumin, sauté another minute. Add lentils, water, bay leaves & lemon strips. Bring water to a boil, cover, lower heat & simmer 45 minutes to 1 hour or until lentils are tender. Add lemon juice & salt. Cook a few minutes more. Garnish with thinly sliced lemon rounds & cilantro.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
Basic Information