Pear Walnut Muffins

Pear Walnut Muffins make for a delicious, healthy and nutritious breakfast when all you have time for is to run out the door. It also make a great, filling afternoon snack to get you through until dinner.

Pear Walnut Muffins Prep Time: 15 min
Cook Time: 20-25 min
Ready In: 40-45 min

Yields: 12 muffins

1 cup Buttermilk
3 tbsp Canola Oil
1 Egg
2 tbsp Egg Whites
⅔ cup Pears, peeled and chopped
2 tbsp Honey
1¼ cups Whole-wheat Pastry Flour
¾ cup All-purpose Flour
3 tbsp Splenda Granular
1½ tsp Baking Powder
1½ tsp Baking Soda
¼ tsp Salt
1 tsp Cinnamon
¼ tsp Ginger
⅓ cup Walnuts, chopped

Crisp Topping (optional):
1 tbsp Splenda Brown Sugar Blend
Pinch Ginger
¼ cup Oats
2 tsp Ground Flaxseed
1 tbsp Whole-wheat Pastry Flour
1 tbsp Butter, melted

Preheat oven to 375°F. Prepare muffin pan with nonstick cooking spray.
In medium bowl, whisk together buttermilk, oil, egg, egg whites, pears, and honey.
In separate bowl, sift together whole-wheat flour, all-purpose flour, Splenda, baking powder, baking soda, salt, spices and walnuts.
Gradually add dry ingredients to liquid mixture; stir just enough to combine ingredients. Do not over mix.
Spoon batter evenly into prepared muffin pan.
In small bowl, mix together all ingredients for crisp topping. Sprinkle evenly on top of each muffin.
Bake for 20 to 25 minutes, or until center of muffin springs back when lightly touched.
Cool in muffin tin for 5 minutes before removing to wire rack.

Tips & Notes
Whole-wheat pastry flour is a finer grind of soft white wheat. When used in quick bread and muffin recipes, it delivers more nutrition and fiber than white flour and yields a lighter texture than whole-wheat flour.
Diabetes increases your risk for developing many other chronic diseases, including heart disease. Your chances worsen if your blood glucose is not in control. Everything you eat contributes to your blood glucose, so choose your foods carefully. Fruit, especially the high-fiber pear, is a good food for diabetics to eat.
According to, pears offer a person with diabetes a very healthy snack. They are low in carbohydrates and calories. One medium-size pear contains just 100 calories and only 26 grams of carbohydrates. The key to picking a good snack for diabetics is both calorie and carb control, and pears offer both.
Pears contain the minerals calcium, iron, magnesium and potassium, and the vitamins C, E, K, folate, beta-carotene, lutein, choline and retinol.
Pears, especially with the skin left on, are considered a high fiber food. One medium pear contains 5 g of fiber. Fiber is a very important part of a healthy diet for a diabetic. Dietary fiber helps reduce cholesterol and control body weight and blood sugar. A meal or snack with fiber slows the absorption of carbs into the bloodstream. This makes for a more sustained and slower rise in blood glucose over a longer period of time, reducing the chance of a spike in blood glucose.

Nutritional Information Per Serving (per muffin with crisp topping)
Calories: 195
Protein: 5g
Carbohydrates: 27g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 24mg
Sodium: 289mg
Fiber: 3g


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Roasted Butternut Squash Pasta

Roasted Butternut Squash Pasta will send out an alert to family and friends that dinner is being served. This dish is more than just those gourd things you see in the store. This is really good food.

Roasted Butternut Squash Pasta Prep Time: 10 min
Cook Time: 65 min
Ready In: 75 min

Servings: 4

1 Butternut Squash
4 tsp Extra-virgin Olive Oil
1 clove Garlic, minced
1 cup chopped Red Onion
2 tsp Red Wine Vinegar
¼ tsp dried Oregano
2 cups cooked Pasta
Fresh Ground Black Pepper (optional)

Preheat oven to 400°F. Cut squash in half and scoop out seeds. Using nonstick spray, coat one side of two pieces of heavy-duty foil large enough to wrap squash halves.
Wrap squash in foil; place on a baking sheet. Bake one hour, or until tender.
Scoop out baked squash flesh and discard rind; rough-chop.
Add olive oil, garlic, and onion to nonstick skillet; sauté for about 5 minutes until onion is transparent. (Alternatively, put oil, garlic and onion in covered microwave-safe dish; microwave on high 2 to 3 minutes.)
Remove pan from heat; stir in vinegar and oregano. Add squash; stir to coat in onion mixture.
Add pasta; toss to mix. Season with freshly ground black pepper, if desired.

Tips & Notes
For added flavor, use roasted instead of raw garlic. Roasting garlic causes it to caramelize, adding a natural sweetness.
Butternut squash is one of the most common varieties of winter squash. Like other winter squash, it has a hard exterior and firm flesh and is chock full of vitamin A, potassium and fiber.
Contrary to the name, winter squash is grown in the summer and harvested in the fall. Due to it’s thick, tough exterior, it can be stored for several months and eaten during the winter season.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like butternut squash decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Type 1 diabetics who consume high-fiber diets have lower overall blood sugar levels, while type 2 diabetics have improved blood sugar, lipids and insulin levels.

Nutritional Information Per Serving
Calories: 216
Protein: 5g
Carbohydrates: 40g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 8mg
Fiber: 2g


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Honey Cider Glaze for Chicken

Honey Cider Glaze for Chicken is a taste sensation that will make ordinary chicken stand up and cluck! Try this addition to your regular chicken recipe and prepare to be amazed.

Honey Cider Glaze for Chicken  Prep Time: 5 min
Ready when chicken done

Servings: 4

3 tbsp Apple Cider or Apple Juice
½ tsp Honey
1 tsp Lemon Juice
1 tsp Bragg’s Liquid Aminos
½ tsp Lemon Zest

Preheat oven to 375°F. Combine all ingredients in microwave-safe bowl; microwave on high 30 seconds. Stir until honey is dissolved.
To use glaze, arrange 4 boneless chicken pieces with skin removed on rack placed in roasting pan or broiling pan. Brush or spoon 1 teaspoon of glaze over top of each piece.
Baste halfway through cooking time, and again 5 minutes before chicken is done.
Allow chicken to sit 5 minutes before serving.

Tips & Notes
Spice Tea Chicken Marinade
Steep 4 orange or lemon spice tea bags in 2 cups boiling water for 4 minutes. Dissolve 1 teaspoon honey into the tea, pour it over four chicken pieces, and marinate for 30 minutes. Occasionally turn and baste any exposed portions of chicken. Pour the tea into the roasting pan to provide moisture — discard it after cooking.
Apple cider is made from the juice that is extracted from the pulp of pureed apples. While it has its own health benefits, apple cider can also be made into apple cider vinegar, which is used as a cure for some health conditions.
Like apples, apple cider has many health benefits. The health benefits of apples and apple cider come from the fruit’s phytochemicals. Phenolics, flavonoids and carotenoids from apples may play a key role in reducing instances of some chronic diseases.
People who consume apples regularly in the diet are at lowered risk of cardiovascular disease, asthma, diabetes and some forms of cancer. Apples also are a source of antioxidants, which protect the body from damage caused by free radicals in the environment.

Nutritional Information Per Serving (glaze only)
Calories: 10
Protein: 0g
Carbohydrates: 2g
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 55mg
Fiber: 0g


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Pineapple Chili Salsa

Pineapple Chili Salsa tastes great with tortilla chips as a snack, or on top of your grilled chicken or fish to add some pizzazz.

Pineapple Chili Salsa Prep Time: 10 min
Ready In: 15 min

½ cup Unsweetened Diced Pineapple*
½ cup roughly chopped Papaya, Peach or Mango
1 small Poblano Chili Pepper
¼ cup chopped Red Bell Pepper
¼ cup chopped Yellow Bell Pepper
1 tbsp fresh Key Lime or Fresh Lime Juice
¼ cup chopped Red Onion

*Canned pineapple is less in carbohydrates than fresh pineapple.

Combine all ingredients in bowl; toss to mix.

Tips & Notes
A diet low on the glycemic index made it easier for people to maintain a healthy blood sugar level. Although pineapple can be a nutritious food since it provides significant amounts of vitamin C, thiamine and manganese, people with diabetes may want to limit their pineapple consumption due to its high carbohydrate content and glycemic index.
Glycemic index and glycemic load estimate the potential effect of a food on your blood sugar levels. Fresh pineapple has a high glycemic index of 94, and canned pineapple in juice has a GI between 61 and 79, making it a moderate- to high-GI food.
This doesn’t take into account serving size, however. A serving of slightly under 3/4 cup of fresh pineapple has a glycemic load of 6, putting it in the low category and making it unlikely to cause blood sugar spikes. Pineapple is fine for diabetics as long as they watch their serving size.
Eat pineapple with foods low in carbohydrates or low on the glycemic index to decrease your meal’s overall glycemic load and limit blood sugar increases. Watch your total carbohydrate intake at the meal. Have no more than three to five 15-gram carbohydrate servings per meal.
Each cup of raw pineapple has about 22 grams of carbohydrates, and the same amount of drained juice-pack canned pineapple has about 28 grams. Pineapple canned in heavy syrup has over 51 grams of carbohydrates per 1-cup serving.

Nutritional Information
Calories: 29
Protein: 1g
Carbohydrates: 7g
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 2mg
Fiber: 1g

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