A deliciously sweet dessert, high in fiber and antioxidants!
Nutritional Information:
Friendly for Diabetes, Cardiovascular Health and Weight Management. To make this dish more Diabetes-friendly, use your favorite artificial sweetener in place of brown sugar.
Ingredients:
4 small baking apples (Braeburn, Empire, Honeycrisp, Jonathan or Rome)
4 tablespoons brown sugar
¼ teaspoon ground cinnamon
1 cup white wine
Preparation:
Preheat oven to 350 degrees. Create a small well in the center of apples by cutting out the stem and core and leaving the bottom intact. Transfer the apples to an 8-by-8-inch glass baking dish. Fill each well with 1 tablespoon brown sugar. Sprinkle cinnamon over apples. Pour wine around the apples, cover with foil and bake for 35 to 45 minutes or until tender.
Chopped Vegetable Salad With Sesame VinaigeretteServes 4
Ingredients:
Any seasonal greens, about 3 ounces1 can of hearts of palm, sliced1 medium zucchini, small dice2 large beets, preferably one red and one golden1 cup organic frozen corn, thawed1 cup grape tomatoes, cut in half1 red pepper, stemmed, seeded and small dice1 yellow pepper, stemmed, seeded and small dice1 cup of red radishes, sliced thinFor the dressing (makes 1 ½ cups):¼ cup tamari gluten free soy sauce¼ cup rice wine vinegar1 tablespoon red wine vinegar2 tablespoons freshly squeezed lemon juice2 tablespoons sesame oil1-2 teaspoons agave syrup¼ teaspoon salt2 medium garlic cloves, minced¾ cup grapeseed oil, or neutral flavored oil
Preparation:
Preheat the oven to 375. In a baking dish, cover beets with olive oil and a little sea salt. Completely cover the top with tin foil and roast for about 45 minutes or until a fork pierces the skin easily. Remove from the oven and allow the beets to stay covered and steam for about 15 minutes. This will make the peeling process easier. When cool enough to handle, peel and chop beets into small cubes. For the dressing, whisk together the soy sauce, rice wine vinegar, red wine vinegar, lemon juice, sesame oil, agave syrup, salt & garlic in a small bowl. Gradually whisk in the grapeseed oil until well-blended. In a large bowl, combine greens with all vegetables except for the beets. Toss salad with the dressing and add red beets on top to prevent excessive bleeding.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
An easy, refreshingly cold dessert, high in antioxidants. 4 Servings Prep Time: 10 Minutes. Chill Time: 30-60 Minutes. Ready in: 30-60 minutes.
Nutritional Information:
Friendly for Cancer, High Cholesterol, Cardiovascular Health. For variety, use small bananas or grapes in place of strawberries. These are also a great garnish to add to a small scoop of vanilla frozen yogurt or ice cream.
Ingredients:
1 pint fresh strawberries, 1 bag semi-sweet or dark chocolate chips, 1 cup chopped almonds, walnuts or peanuts.
Preparation:
Melt chocolate chips in metal bowl over saucepan of simmering water. Dip whole fresh strawberries in chocolate to cover and place on wax paper. Sprinkle with chopped nuts. Place in refrigerator or freezer to chill. These can be stored in freezer for a quick and easy treat.Image Credit: ragnar1984
When Chili is done the right way it can be a great source of fiber and protein. Here is a great nutritional gluten free chili recipe with a twist. Serves 6.
Ingredients:
4 skinless organic chicken breastsSea salt and pepperGround chipotle pepper (optional)2 tablespoons olive oil1 medium red onion, small dice2-4 cloves fresh garlic, minced1 large sweet potato, peeled, diced2 teaspoons ground ginger1 teaspoon cumin1 teaspoon GF chili powder2 teaspoons dried oreganoHot red pepper flakes, season to taste¾ cup tomatillo salsa verde2 15-oz cans organic cannellini or Great Northern white beans, rinsed, drained4 cups low-sodium organic chicken broth2 limes, one juiced for soup and one sliced for garnishFor garnish:chopped parsley, cilantro and fresh lime slices
Preparation:
Preheat the oven to 375ºF. Rinse the chicken breasts and pat dry. Drizzle with olive oil and season both sides with sea salt, pepper and chipotle powder if desired.Roast the chicken for roughly 30 to 35 minutes until done and no longer pink inside.In the meantime, start your pot of chili. Heat two tablespoons of olive oil in a large soup pot over medium high heat. Add the red onion and sauté for 5 minutes till softened. Add the garlic and sweet potatoes and cook another 5 minutes until the sweet potatoes soften. Add ginger, cumin, oregano and hot pepper flakes and stir to coat. Add in salsa verde, white beans and chicken broth. Bring to a simmer and cover for about 25 minutes.When the chicken is cooked and cool enough to handle, either shred chicken by hand or cut into cubes based on your texture preference. Add the chicken pieces to the pot and stir gently to warm through.Squeeze in some fresh lime juice to brighten flavors and stir gently. Taste test for seasoning adjustments. Serve with lime wedges and a sprinkle of fresh chopped parsley and cilantro.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
1-2 teaspoons butter for greasing muffin tinDry:½ cup + 2 tablespoons corn flour½ cup gluten free flour (see note below)4 tablespoons maple crystals (or finely ground maple sugar)½ teaspoon sea salt1 teaspoon baking powder½ teaspoon baking sodaWet:½ stick butter (4 tablespoons), melted¼ cup organic milk3 tablespoons maple syrup2 large eggs, lightly beaten½ cup blueberries, rinsed (see note below)
Preparation:
Preheat the oven to 400 degrees. Grease the muffin pan with butter.In a medium bowl, combine the dry ingredients.In a separate small bowl, combine the wet ingredients: butter, milk, maple syrup and eggs.Mix wet ingredients into the dry ingredients. Add the berries. Mix carefully to incorporate.Using a standard ice cream scoop, fill muffin tins ¾ full.Bake 15-18 minutes. Best served warm.Note – For 3 cups of gluten free flour:2 cups rice flour2/3 cup potato starch flour1/3 cup tapioca flourFor this recipe use ½ cupNote: The muffin flavor can be altered to your preference. For example, you can replace blueberries with fillings such as fresh raspberries, dried apricots, strawberry mint, pumpkin spice etc.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
A naturally sweet dessert, high in protein and antioxidants.Makes 6 Servings: Prep Time: 5 Minutes. Ready In: 25 Minutes.
Nutritional Information:
Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management. To increase fiber and nutrient intake, serve over a dark leafy green salad.
Ingredients:
4 cups vanilla flavor, reduced fat Greek-style yogurt, 8 tablespoons low-sugar granola, 2 cups fresh berries (any combination of sliced strawberries, blueberries, or blackberries), 4 sprigs of fresh mint (optional).
Preparation:
Cover bottom of 4 parfait or wine glasses with yogurt. Cover with layer of berries and granola. Add additional layer of yogurt, berries and granola. Garnish with sprig of fresh mint.
5 tablespoons extra virgin olive oil2 ½ pounds butternut squash, peeled, seeded, cut into 1/2-inch pieces (about 6 cups)2 cups chopped leeks (white and pale green parts only)½ cup peeled carrot, chopped½ cup celery, chopped2 small Granny Smith apples, peeled, cored, chopped1 ½ teaspoons dried thyme½ teaspoon crumbled dried sage leaves5 cups low-sodium chicken or vegetable stock1 ½ cups apple cider2/3 cup cashew sour cream (see recipe below)1 cup heavy whipping cream (optional if you desire a very creamy, rich texture otherwise soup will still be thick)Chopped fresh chivesCASHEW SOUR CREAM (FOR BUTTERNUT SQUASH SOUP GARNISH)MAKES 1 CUP ¾ cup raw cashews½ cup water½ lemon, juiced Combine all ingredients in a blender or food processor. Puree until smooth and thick.
Preparation:
Heat olive oil in a heavy large saucepan over medium-high heat. Add squash, leeks, carrot and celery; sauté until slightly softened, about 15-20 minutes. Mix in apples, thyme and sage. Add stock, 1 cup cider and bring to boil. Reduce heat to a simmer on medium-low heat. Cover and simmer until apples are tender, stirring occasionally, about 30 minutes. Cool slightly. Working in batches, purée soup in blender or use an immersion blender till smooth. Return soup to large saucepan. For the garnish of cider cream, boil remaining ½ cup cider in a heavy, small saucepan until reduced to ¼ cup, about 5 minutes. Cool. Place cashew sour cream in small bowl. Whisk in reduced cider until well-combined. Bring soup to simmer. Add in the heavy whipping cream if desired. Ladle soup into bowls. Drizzle with cider cream. Top with chives.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator
A warm meal for a frigid day, bursting with protein, fiber and flavor! Makes 6 Servings. Prep Time: 5 Minutes, Cook Time: 20 Minutes.
Nutritional Information:
Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management. To increase fiber and nutrient intake, serve over a dark leafy green salad.
Ingredients:
1 pound lean ground turkey breast
1 small onion, chopped
1 clove garlic, finely chopped
1 can (15 ounces) of cannelini beans, black beans, and kidney beans, rinsed and drained
1 can (28 ounces) diced tomatoes (with jalepenos, if available)
1 Tablespoon chili powder
1 Teaspoon, ground cumin
Reduced-fat sour cream and reduced-fat shredded cheese optional
Preparation:
In a large saucepan, brown turkey over medium-high heat, breaking it into small pieces. Reduce to medium heat. Add onion and garlic, cook until softened. Add beans, tomatoes, chili powder and cumin, and cook on low heat for 15 minutes. Sprinkle with 2 Tablespoons of cheese and a dollop of sour cream before serving.
Salmon and bean salsa are delicious sources of cholesterol-lowering unsaturated fat and fiber. A great recipe for family and friends! Makes 4 Servings: Prep Time: 20 Minutes. Cook Time: 10 Minutes. Ready in 30 minutes.
Nutritional Information:
Friendly for Diabetes, High Cholesterol, Cardiovascular Health, and Weight Management. To increase your fiber and antioxidant intake, serve salmon and salsa over a plate of dark, leafy lettuce or baby spinach for a deliciously warm salmon salad.
Ingredients:
4 (4 oz.) salmon filets
salt and ground black pepper to taste
3 tablespoons olive oil or canola oil
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn, thawed
1 medium red pepper, finely diced
¼ cup chopped cilantro
Juice of 1 lime
1 tablespoon chopped green chilies
Preparation:
Directions:2. Season salmon filets with salt and pepper. Heat large skillet over medium-high heat. Add 2 tablespoons canola or olive oil and cook salmon filets 4-5 minutes on each side.
3. Serve salmon over black bean salsa.
1. In a medium bowl, stir together the black beans, corn, red pepper, cilantro, lime juice, green chilies, and 1 tablespoon olive or canola oil. Season to taste with salt and pepper. Cover and chill until serving.
Basic Information
Basic Information
Basic Information
Basic Information