Applesauce Buckwheat Muffins

Applesauce Buckwheat Muffins will offer great taste and will keep you feeling full longer. As a bonus, research is showing that buckwheat can help control blood sugar levels for people with diabetes.

Applesauce Buckwheat MuffinsPrep Time: 15 min
Cook Time: 25 min
Ready In: 45 min

Servings: 12 (one muffin per serving)

1 cup Buttermilk
½ cup Applesauce, unsweetened
¼ cup Canola Oil
1 Egg
2 tbsp Egg Whites
2 tbsp Maple Syrup
1 tsp Vanilla
1¼ cups Whole-wheat Pastry Flour
¾ cup Light Buckwheat Flour
¼ cup Splenda Granular
1½ tsp Baking Powder
1½ tsp Baking Soda
¼ tsp Salt
2 tsp Cinnamon
¼ tsp Allspice

Crisp Topping (optional):
1 tbsp Splenda Brown Sugar Blend
¼ tsp Cinnamon
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, applesauce, oil, egg, egg whites, maple syrup and vanilla.
In separate bowl, sift together whole-wheat flour, buckwheat flour, Splenda, baking powder, baking soda, salt and spices.
Gradually add dry ingredients to liquid mixture; mix 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
While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.
Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.
The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

Nutritional Information Per Serving
Calories: 182
Protein: 5g
Carbohydrates: 27g
Fat: 7g
Saturated Fat: 1g
Cholesterol: 24mg
Sodium: 302mg
Fiber: 3g


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Golden Raisin Smoked Turkey Salad

Golden Raisin Smoked Turkey Salad makes a delicious light meal that is so chocked full of healthy flavors that your taste buds not only will sing, they will sing praises to your good taste.

Golden Raisin Smoked Turkey Salad Prep Time: 20 min
Ready In: 20 min

Servings: 4

4 cups chopped Broccoli
2 cups chopped Cauliflower
3 Shallots, chopped
1⅓ cups Golden Raisins
1 cup 1% Cottage Cheese
¼ cup Real Mayonnaise
¼ cup firm Silken Tofu
3 tbsp Tarragon Vinegar
1 tbsp Balsamic Vinegar
¼ cup Brown Sugar
¼ lb (4 oz) Smoked Turkey Breast, chopped
Freshly Ground Black Pepper (optional)
4 cups Salad Greens

Combine broccoli, cauliflower and shallots in large bowl; stir in raisins.
In blender or food processor, mix together cottage cheese, mayonnaise, tofu, vinegars and brown sugar until smooth.
Toss dressing over broccoli, cauliflower, raisins, shallots and turkey. Season with freshly ground black pepper to taste. Chill until ready to serve, over salad greens.

Tips & Notes
Turkey, the traditional meat of choice for many Americans at holiday meals, is cooked in a variety of methods, including roasting, grilling and stewing.
Smoking it, however, adds a rich flavor. You can find fully cooked, smoked turkeys and turkey parts in specialty shop, but you also can choose to smoke a turkey at home. Smoked turkey is a healthy lean meat choice for most people, full of vitamins and minerals.
But because of the smoked turkey, this salad is high in sodium. If you’re on a sodium-restricted diet, substitute regular cooked turkey or chicken breast. Punch up the flavor by adding 1 teaspoon Bragg’s Liquid Aminos or Worcestershire Sauce.
A serving of smoked turkey contains many B vitamins. It serves as a good source of vitamin B-3, with 11.4 percent of the daily recommended intake per serving. The vitamin B-3 in smoked turkey promotes the health of your skin and nerves and influences the way your body uses calcium.
These days, diabetics aren’t restricted to the dietary limitations of prior years, and eating fruits such as raisins is completely acceptable even when you’re trying to control your blood sugar levels.
The key is to balance your intake of carbohydrates with fat and protein to prevent major blood glucose fluctuations.

Nutritional Information Per Serving
Calories: 355
Protein: 21g
Carbohydrates: 62g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 19mg
Sodium: 723mg
Fiber: 4g

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Chipotle Chicken Wraps

Chipotle Chicken Wraps will liven up your dinner table with the healthy spice in these little jalapeños. You control the amount of spice to satisfy your taste buds.

Chipotle Chicken WrapsPrep Time: 70 min
Cook Time: 9 min
Ready In: 80 min

Servings: 4

12 oz boneless, skinless Chicken Breast
1 tbsp Lime Juice
1 tbsp Olive Oil
1 tsp Chipotle Seasoning
⅛ tsp fresh Ground Black Pepper
4 Whole Wheat Tortillas
½ cup Jar Salsa
1 cup Lettuce, chopped
Cut Chicken into ½-inch strips.

Place chicken, lime juice, olive oil, chipotle seasoning and pepper in dish; mix well. Cover and allow chicken to marinate 1 hour.
Heat outdoor grill. Wrap tortillas in aluminum foil and place on top rack.
Cook chicken strips 7 to 9 minutes until done, turning strips once during cooking.
When ready to make wraps, place chicken strips in center of each heated tortilla, add 2 tablespoons salsa to each, top with chopped lettuce, and wrap.

Tips & Notes
Chipotle (chee-POTE-lay) peppers are dried and smoked jalapeño peppers. These little hot peppers, which range from 2 to 5 inches long, are popular among commercial chefs and home cooks alike.
Chipotle peppers spice up your food while providing many health benefits. Chipotles have a measurement of 5,500 on the Scoville Heat units. Seeds are the predominate heat source in chipotle peppers. Drying the chipotle peppers removes some of its heat content. Adding a touch of this spice to your foods may help prevent life-threatening diseases later in life.
Chipotles contain antioxidants, which help to maintain insulin levels at a healthy state. The chipotle helps to reduce the risk of hyperinsulinemia, or type 2 diabetes caused when the blood has high levels of insulin. Because the ingredients in chipotles affect the production of insulin, it helps increase the rate that the liver clears the insulin.
This pepper helps to reduce cholesterol, triglyceride levels and platelet aggregation.
Your body increases in its ability to dissolve fibrin, which forms blood clots. Chipotles help to lower your risk of having a heart attack or stroke. It also keeps the main arteries in your lungs clear from blood clots, or pulmonary embolisms.
It lowers free radical damage, which may lead to development of atherosclerosis. Adding chipotle spices to your foods helps to improve your circulation and increases your metabolism, which helps you to lose weight.
By adding chipotle into your food, you are giving your body valuable vitamins of potassium, and vitamins A and C. These peppers are rich in the minerals iron, niacin, thiamin, magnesium and riboflavin.
Two teaspoons provide 6 percent of your daily need for vitamin C and 10 percent of vitamin A. These two vitamins boost your immunity to defend against invading pathogens.

Nutritional Information Per Serving
Calories: 284
Protein: 24g
Carbohydrates: 28g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 40mg
Sodium: 415mg
Fiber: 2g


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Date Nut Roll

This Date Nut Roll recipe makes it simple to create an exotic, nutritious dessert or snack. Your family and friends may want your recipe since this tastes so delicious.

Date Nut Roll Prep Time: 30 min
Ready In: 4 hrs 30 min

Servings: 12

12 Graham Crackers
¼ cup finely chopped Walnuts
12 Dates, chopped
¼ cup Mock Whipped Cream (recipe below)

Place graham crackers in plastic bag; use rolling pin to crush or process into crumbs in food processor.
Mix crumbs with chopped walnuts and dates. Gently fold in Mock Whipped Cream.
Turn mixture out onto a piece of aluminum foil (if you plan to freeze it) or onto plastic wrap (if you’ll only be chilling it until you’re ready to serve it). Shape into a log; wrap securely in foil or plastic wrap.
Chill for at least 4 hours before serving. Cut into 12 slices.

Mock Whipped Cream
1 envelope Knox Unflavored Gelatin
¼ cup Cold Water
½ cup Hot Water
2 tbsp Almond Oil
3 tbsp Powdered Sugar
1 tsp Vanilla
1 cup Ice Water
1¼ cups Non-fat Milk Powder

Allow gelatin to soften in cold water; pour into blender. Add hot water; blend for 2 minutes, until gelatin is dissolved.
While continuing to blend mixture, gradually add almond oil, powdered sugar and vanilla. Chill in freezer for 15 minutes, or until mixture is cool but hasn’t begun to set.
Using hand mixer or whisk, add ice water and nonfat milk powder to a chilled bowl; beat until peaks start to form.
Add gelatin mixture to whipped milk; continue to whip for 10 minutes until stiffer peaks begin to form. This whipped topping will keep several days in refrigerator. Whip again to reintroduce more air into topping before serving.

Tips & Notes
According to the American Diabetes Association, the myth that people with diabetes need to avoid all fruits is a persistent one. Although naturally sweet fruits do contain more carbohydrates than non-starchy vegetables, fruits also provide the fiber, minerals and vitamins you need to stay healthy.
If you choose super-sweet fruits like raisins or dates, however, portion control is crucial. Consider using small amounts of chopped dates or raisins to accent a baked dessert or even a savory main course, rather than making these sugary treats the main ingredient of a meal or snack.
A 1 cup of serving of chopped dates contains 415 calories and almost 95g sugar, as well as 110g carbohydrates. The amount of dates in this recipe is less than ¼ cup.
On the plus side, dates contribute almost half of your daily fiber needs. They also provide at least 10 percent of your DV for magnesium, potassium, manganese, copper and vitamin B-6.

Nutritional Information Per Serving
Calories: 103
Protein: 2g
Carbohydrates: 18g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 95mg
Fiber: 1g


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