Roasted Garlic Mashed Potatoes

This Roasted Garlic Mashed Potatoes recipe has a secret ingredient that increases portion size without changing the flavor of the potatoes. So people with diabetes can enjoy a portion of potatoes without a high dose of carbs.

Roasted Garlic Mashed Potatoes Prep Time: 15 min
Cook Time: 45 min
Ready In: 65 min

Servings: 4

4 cloves Roasted Garlic
1 small Onion, chopped
¾ lb (12 oz) Potatoes, peeled
2 cups Cauliflower, steamed and drained
¼ cup Buttermilk
⅛ cup Non-fat Cottage Cheese
2 tsp Unsalted Butter
Sea Salt
Freshly Ground Black Pepper, to taste (optional)

Cook potatoes until soft. Before potatoes are done, steam cauliflower. Combine all ingredients; whip until fluffy.
If potatoes or cauliflower are overly moist, add buttermilk gradually until whipped mixture reaches desired consistency. Combining steamed cauliflower with the potatoes allows you to increase the portion size without significantly changing the flavor of the mashed potatoes.

Tips & Notes
Instead of using gravy, sprinkle crumbled bleu cheese or grated Parmesan over mashed potatoes.
Despite being the most popular vegetable in the United States, potatoes have fallen out of favor somewhat with nutritionists over the last few decades due to a relatively low nutrient density and high levels of quickly absorbed carbohydrates.
Many diabetics avoid potatoes altogether for fear of exacerbating their condition. Fortunately the news is not all bad when it comes to diabetes and potatoes and most diabetics can include a modest level of potatoes in their diet.
A study published in The Journal of the American Dietetic Association looked at the effect of cooking method on the GI index of potatoes. The researchers found that mashed and boiled potatoes had the highest GI values (85-90). Baked, roasted, or microwaved potatoes had moderate GI values (70-80), while boiling red potatoes, refrigerating overnight, and eating them cold the following day resulted in a GI value of just 56.
People with diabetes should be able to incorporate small servings of potatoes into their meals (up to 150g or 1 medium potato) without any adverse health affects. When possible, potatoes should be cooked the night before, then reheated the next day.

Nutritional Information Per Serving (without salt)
Calories: 126
Protein: 4g
Carbohydrates: 23g
Fat: 2g
Saturated Fat: 1g
Cholesterol: 6 mg
Sodium: 31mg
Fiber: 3g


If you found this post delicious, please leave a comment on the page.

Print Friendly

Smoked Mussels and Pasta

Smoked Mussels and Pasta will make your family and friends think you have been attending a culinary academy behind their backs. What they don’t know won’t hurt. Just let them enjoy.

Smoked Mussels and Pasta Prep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

1⅓ cups uncooked Pasta (to yield 2 cups cooked pasta)
½ cup chopped Leek
4 oz Smoked mussels, drained of all excess oil
⅛ tsp Cayenne Pepper
½ tsp dried Oregano
¼ cup Non-fat Cottage Cheese
⅛ cup Non-fat Plain Yogurt
2 tsp grated Parmesan Cheese
2 tsp Extra-virgin Olive Oil
Cracked Black Pepper, to taste

Cook pasta according to package directions; drain and set aside.
In covered microwave-safe bowl, microwave leek on high 2 to 3 minutes, or until limp and translucent. Add mussels and cayenne pepper; stir. Cover and microwave on high 30 seconds to heat mussels.
In blender, combine oregano, cottage cheese, yogurt and Parmesan cheese; process until smooth.
Combine cottage cheese and mussel mixtures; microwave on high until warm, about 30 seconds.
Toss pasta with olive oil; stir in mussel mixture.
Divide into four portions and serve immediately, topped with cracked pepper.

Tips & Notes
Smoked meats impart a strong, pleasant flavor to dishes, so you can use less meat to achieve a rich taste.
Mussels, a type of clam whose flesh has a mild, salty flavor, make for a decadent yet healthful addition to your diet. They’re versatile in the kitchen, and they work well in salads, soups or as a topping for pasta.
Mussels are low in mercury, making them safe for consumption by pregnant women and children, who are typically more sensitive to mercury. They can consume mussels and other low-mercury fish up to twice a week. Eating mussels also significantly boosts your nutrient intake, but they also contain sodium and cholesterol, which lowers their nutritional value.
Mussels boast an impressive mineral content. Consuming 6 ounces of steamed mussels increases your selenium intake by 152.3 micrograms, while boosting your manganese intake by 11.6 milligrams. This meets your entire selenium and manganese requirements for the day. The manganese that’s abundant in mussels helps your body synthesize sex hormones, regulates your blood sugar levels and controls blood clotting. The selenium in mussels maintains healthy immune function, and acts as an antioxidant to fight cellular damage.
Mussels are high in sodium, so you should consume them in moderation. Each 6-ounce serving contains 627 milligrams of sodium, which is 42 percent of your daily limit for sodium. Pay close attention to your sodium intake on the days you eat mussels, and avoid sodium-laden foods, such as processed and fast foods.
Mussels also contain 95 milligrams of cholesterol, or 32 percent of the recommended daily limit. As a result, mussels might pose a health risk if you’re sensitive to dietary cholesterol.

Nutritional Information Per Serving
Calories: 206
Protein: 10g
Carbohydrates: 22g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 31mg
Sodium: 371mg
Fiber: 1g

If you found this post delicious, please leave a comment on the page.

Print Friendly

Turkey Mushroom Burgers

Turkey Mushroom Burgers are a healthier version of America’s favorite grilled food. Turkey is leaner and has more protein than its red meat cousin and the mushrooms add a nice little flavor bonus.

Turkey Mushroom Burgers Prep Time: 20 min
Cook Time: Varied
Ready In: 30 to 40 min

Servings: 8 large burgers

1 lb Turkey Breast
1 lb fresh Button Mushrooms
1 tbsp Olive Oil
1 tsp Butter
1 clove Garlic, minced
1 tbsp Green Onion, chopped
¼ tsp Dried Thyme
¼ tsp Dried Oregano
¼ tsp Freshly Ground Black Pepper
Cayenne Pepper or Dried Red Pepper Flakes, to taste (optional)

Cut turkey into even pieces about 1-inch square. Place cubes in freezer 10 minutes, or long enough to allow turkey to become somewhat firm.
In a covered microwave-safe container, microwave mushrooms on high 3 to 4 minutes, or until they begin to soften and sweat. Set aside to cool slightly.
Process turkey in food processor until ground, scraping down sides of bowl as necessary.
Add oil, butter, garlic, onion and mushrooms (and any resulting liquid from the mushrooms); process until mushrooms are ground, scraping down sides of bowl as necessary. Add remaining ingredients; pulse until mixed.
Shape into 8 equal-sized patties. Cooking times will vary according to method used and how thick burgers are.

Tips & Notes
Ground turkey over ground beef is a healthier alternative for every meal. The health benefits of eating ground turkey are much greater than ground beef.
Ground turkey is the healthiest choice of meat, according to Healthy Guide Info. Turkey has more protein and less fat and cholesterol over any other type of meat. When you reduce the fat in your diet you reduce the chance of heart disease and becoming obese.
Ground turkey is a great alternative to ground beef in any meal. If a recipe calls a pound of ground beef, switch it out with a pound of ground turkey instead. Getting your family to make the switch may be one of the healthiest choices you can ever make.
When comparing meat you want to look four different nutritional facts –calories, fat, protein and the cholesterol content. You want calories, fat and the cholesterol content to be as low as possible while wanting protein to be on the higher side.
Three ounces of ground turkey has 190 calories while three ounces ground beef has 248 calories. There is one gram of fat in ground turkey and ground beef has 18 grams. The cholesterol levels have a major difference. While ground turkey has 55 milligrams, ground beef has 76 milligrams. And finally, ground turkey has 26 grams of protein and ground beef as 20 grams.
Switching from ground beef to ground turkey doesn’t have to be hard.
You can take small steps or jump right in and go full force with it. All families are different but explaining the overall health benefits can be the key.

Nutritional Information Per Serving
Calories: 100
Protein: 15g
Carbohydrates: 3g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 34mg
Sodium: 36mg
Fiber: 1g


If you found this post delicious, please leave a comment on the page.

Print Friendly

Shrimp and Cheese Quesadillas

Shrimp and Cheese Quesadillas are a tasty, easy-to-prepare meal that family and friends will love. Get everyone involved in making this delicious dish.

Shrimp and Cheese QuesadillasPrep Time: 10 min
Cook Time: 3-5 min
Ready In: 20 min

Servings: 4

4 (8 inch) Flour Tortillas
4 tsp Olive Oil
2 oz Part-skim Mozzarella or other mild cheese (such as fontina or baby Swiss)
1 Jalapeño or Banana Pepper, finely chopped
2 cloves Garlic, crushed
4 oz Smoked Shrimp
1 cup Red Onion, thinly sliced
½ cup Fresh Cilantro, roughly chopped

Preheat oven to 375°F.
Lightly brush 1 side of each tortilla with some olive oil.
Mix cheese, pepper, and garlic with remaining olive oil; spread ¼ of cheese mixture in center of oiled half of each tortilla. Top with shrimp, red onion, and cilantro; fold tortilla in half to cover ingredients.
Place tortillas in baking pan treated with nonstick spray.
Bake 3 to 5 minutes, or until nicely browned and cheese is melted. Serve with your choice of tomato salsa.

Tips & Notes
Reduce sodium content (salty flavor) from smoked seafood like mussels or shrimp by rinsing them in a little water.
Shrimp serves as an excellent source of lean protein. It also contains all the amino acids that your cells can’t synthesize on their own. Every cell in your body contains protein molecules – and the amino acids from your diet allow your cells to generate new proteins to repair old or damaged ones.
The protein in your diet also helps you make peptide hormones – a group that includes insulin, a hormone that regulates your blood sugar.
Eat shrimp and you’ll support healthy red blood cells as a result of its vitamin content. The vitamin A in shrimp controls red blood cell development; it activates genes that growing cells need to develop from stem cells into functional red blood cells.
It also helps your red blood cells access the iron they need to transport oxygen. Vitamin B-12 aids in the production of heme – the iron-containing compound responsible for red blood cell function.
Consuming shrimp also has some disadvantages that could affect your cardiovascular health: shrimp is high in sodium and cholesterol.
Dietary cholesterol poses a potential threat because of its ability to increase blood cholesterol levels, especially in people sensitive to it. Sodium increases blood pressure, which puts excessive strain on your blood vessels and increases your cardiovascular disease risk.

Nutritional Information Per Serving
Calories: 272
Protein: 11g
Carbohydrates: 32g
Fat: 11g
Saturated Fat: 3g
Cholesterol: 39mg
Sodium: 428mg
Fiber: 3g


If you found this post delicious, please leave a comment on the page.

Print Friendly

 Page 1 of 388  1  2  3  4  5 » ...  Last »