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Posts Tagged ‘Hypoglycemic recipe’

 

Shown next to 1 cup water for scale

 

My most recent go-to evening snack is my homemade fruit & nut yogurt parfait. It only takes a minute to make and I really look forward to it at the end of the day. AND, it keeps me full and my blood sugar even, so no hypoglycemic attacks, all night.

Why not just buy yogurt with the fruit in the bottom? Well, most of those include more added sugars. For example, take this Chobani Fruit On the Bottom Cherry Greek Yogurt. It has 17 grams of sugar (see “Evaporated Cane Juice” in the ingredients)! My version below only has 10 grams of sugar and tastes very fresh.

Ingredients:

  • 3/4 cup Fage 0% Greek Yogurt (I make this in a coffee cup to keep me accurate)
  • 5 frozen cherries, thawed in the microwave (so slightly warm and with cherry juice)
  • 1 Tbsp shaved almonds
  • Organic cinnamon
Nutrition Facts (from SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 184.4
  • Total Fat 7.6 g
  • Saturated Fat 0.5 g
  • Polyunsaturated Fat 1.8 g
  • Monounsaturated Fat 5.0 g
  • Cholesterol 7.5 mg
  • Sodium 49.0 mg
  • Potassium 191.2 mg
  • Total Carbohydrate 14.6 g
  • Dietary Fiber 3.3 g
  • Sugars 10.1 g
  • Protein 16.9 g
  • Vitamin A 0.5 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 1.0 %
  • Vitamin C 4.5 %
  • Vitamin D 0.0 %
  • Vitamin E 12.7 %
  • Calcium 20.9 %
  • Copper 8.7 %
  • Folate 0.4 %
  • Iron 7.1 %
  • Magnesium 11.1 %
  • Manganese 30.8 %
  • Niacin 0.3 %
  • Pantothenic Acid 0.7 %
  • Phosphorus 8.3 %
  • Riboflavin 8.3 %
  • Selenium 0.0 %
  • Thiamin 0.7 %
  • Zinc 0.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Yes, the bottom of the muffin is below all of the deliciousness

 

Ever on the look-out for more natural (NOT a protein bar) meals I can haul with me to the gym and eat after my workout, I came up with this breakfast sandwich that’s oh-so-good and oh-so-good for you.  With a blend of high fiber, fat and protein, it’s hypoglycemic-friendly and tastes great!

I take it out of the fridge right before I leave and put it in my gym locker. When I’m done with my morning workout (so out of the fridge a max of 1.5 hours, still safe), it’s ready to eat!

Ingredients:

 

Nutrition Facts (via SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 300.0
  • Total Fat 10.5 g
  • Saturated Fat 3.0 g
  • Polyunsaturated Fat 0.5 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 15.0 mg
  • Sodium 490.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 30.0 g
  • Dietary Fiber 4.0 g
  • Sugars 7.0 g
  • Protein 20.0 g
  • Vitamin A 6.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 26.0 %
  • Copper 0.0 %
  • Folate 4.0 %
  • Iron 8.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 10.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 4.0 %
  • Selenium 0.0 %
  • Thiamin 10.0 %
  • Zinc 0.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Turkey Tacos for Thanksgiving

 

Never one for convention, I decided to make a Tex-Mex Thanksgiving dinner for my boyfriend and I.  I got this recipe from a comment on Lifehacker’s What’s Your Go To Date Recipe and made one modification. They taste so good and they are very hypoglycemic-friendly (high protein, low carb).

Serves 3

Ingredients:

  • 2 packages of Sauzon (not included in the nutrition info, it wasn’t an option on the calculator).
  • 1 lb package of 97% lean turkey
  • 9 corn (not blended, fully corn) tortillas
  • 3/4 cup Mexican-style shredded cheese
  • 1 red onion, chopped (I only use a small portion on each)
  • 1 5.3 oz cup of Fage Greek Yogurt plain (this is a healthy sour cream substitute)
  • Fresh cilantro
  • Wing sauce

Directions:

  • Toast the corn tortillas on both sides
  • Cook the turkey, add both packets of Sauzon about half way through, cook until brown
  • Sprinkle some of the cheese on the tortillas
  • Add on the turkey
  • Sprinkle on a bit more cheese
  • From original directions: If you need to keep this warm, place in oven on lowest setting until ready to serve
  • Top with 1 Tbsp of Greek Yogurt, some red onion, and however much cilantro you want on each taco
  • Drizzle hot sauce on top
  • Enjoy the deliciousness

Nutrition information (from SparkPeople Recipe Calculator):

Recipe makes 3 servings
Nutritional information is amount Per Serving
  • Calories 440.9
  • Total Fat 11.2 g
  • Saturated Fat 4.8 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 101.6 mg
  • Sodium 724.2 mg
  • Potassium 85.0 mg
  • Total Carbohydrate 31.8 g
  • Dietary Fiber 4.0 g
  • Sugars 3.2 g
  • Protein 53.0 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 

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a martini glass woth greek yogurt and corn tortilla triangles baled with cinnamon

Presenting it in a martini glass makes it seem more gourmet, don’t you think?

This recipe is similar to one I found in Health Magazine a long time ago. It’s so simple, but a favorites of my friend Melissa.

Ingredients:

For chips:

– Cinnamon

– Butter

– One white corn tortilla per person

For yogurt:

– Vanilla Greek Yogurt (Check the total sugar count on brands. It should be 7g or less per 6 oz) individual serving per person

– Nutmeg, all spice or cinnamon or a combination of the three (get creative!)

Steps:

  1. Preheat oven to 400 degrees F
  2. Take each tortilla and lightly coat with butter
  3. Sprinkle cinnamon on each tortilla heavily (you should see very little of the tortilla)
  4. Using kitchen scissors, cut the tortillas into 6 rectangles (like a pizza)
  5. Place on an ungreased baking sheet and bake until completely crisp (you don’t want them to “bend” at all before they break), about 5-8 minutes
  6. While the chips are baking, mix-in any nutmeg, cinnamon or all spice you want in your yogurt if any.
  7. Scoop out 6 oz of vanilla Greek yogurt (one individual serving cup) into individual serving dishes (I like using martini glasses)
  8. When the chips are done, serve them with the yogurt and a spoon

Depending which yogurt you use and the quality of your tortillas, each serving is about 150 calories, 12 grams of protein, and 12 grams of carbohydrates.

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Teriyaki tofu, roasted brussels sprouts, and Bush's baked beans

Teriyaki tofu, roasted brussels sprouts, and Bush’s baked beans

 

As part of my attempts to cut carbs and amp up on protein on my new hypoglycemic diet (it’s working really well to control my blood sugar for 6-7 hours at a time!) and as part of my wellness coaching, I’m trying a couple of new recipes over the next few weeks. So, I tried making teriyaki tofu (I cheated and used a pre-made sauce from the asian market) and roasted brussels sprouts.

Teriyaki Tofu

The verdict: Great! It was easy to make with the pre-made sauce and it tasted great! Another bonus: For $2.50, I got two servings, which is much cheaper than meat. This will definitely become a normal part of my diet. My only caution here is that teriyaki sauce is loaded with sugar, so use it sparingly.

Roasted Brussels Sprouts

The verdict: Meh. I had these at a bar once and they were crunchy. Mine were not. I think I’ll like them a lot more if I can figure out how to make them crunchy.

Baked Beans

The Bush’s Baked Beans were my treat, but I think they spiked my blood sugar a lot. I had forgotten how sweet they are!  And there’s too much “brown” on my plate here.

 

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A cheese pizza with a cauliflower pizza crust As part of my attempts to cut carbs and amp up on protein on my new hypoglycemic diet (it’s working really well to control my blood sugar for 6-7 hours at a time!) and as part of my wellness coaching, I’m trying a couple of new recipes over the next few weeks. So, I tried this Cauliflower Pizza Crust from PopSugar.

The verdict?  Meh. I doubt I’ll make it again. It kept me full and my blood sugar even, but it left a lot to be desired.

The good:

  • The recipes online are easy to follow.
  • It’s definitely filling (Caveat: I ate the whole pizza, so about 540 calories).
  • At least I had a lot of veggies for dinner (actually I always do).

The not-so-good:

  • One of my friends warned me to make it thin for a good taste. I did, but could still really taste the cauliflower.
  • It’s not crunchy like pizza except the edges.
  • I couldn’t pick it up either. It would fall apart, so I had to eat it with a fork.
  • Holy cheese! There’s a lot of it in all of the recipes. It should really be “Cheese and Cauliflower Pizza Crust.”

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A pan of homemade granola bars

These smell and taste so good!

My Health Magazine had a recipe for “Golden Fruit and Nut Granola Bars.” I decided to change it a bit to cut the fat, use local honey, and make it easier to prepare. Admittedly, these are still pretty high in sugars.

Fruit and Nut Granola Bars

Prep time: 10 minutes

Cook time: 35 minutes

Servings: 8 bars as prepared below

Ingredients:

  • 1/4 cup plus 2 tbsp ground flaxseed meal
  • 1/2 cup Bell Plantation PB2, original flavor, prepared
  • 1/2 cup honey (I used raw, local honey…yum!)
  • 1 cup raisins (you could mix-in different chopped dried fruit)
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1 1/2 cups rolled oats
  • 1 cup sliced almonds (or other chopped nuts, not salted)

Steps:

  1. Preheat oven to 325 degrees Fahrenheit
  2. Combine all of the ingredients above in a bowl and mix very well
  3. Line a 9 x 9 square baking dish with parchment paper. You could skip this step, but trust me, this will make your life much easier.
  4. Distribute the mixed ingredients evenly on top of the parchment paper. Tuck-in any loose raisins and use another piece of parchment paper to press down very firmly.
  5. Bake for 30-35 minutes until golden brown and dry to the touch.
  6. Put the baking dish on a wire rack and use the extra piece of parchment paper (and an oven mitt) to press down firmly again.
  7. Let cool completely and then cut.
  8. Store for up to 3 days on the counter with pieces of the parchment paper between each one. Or do what I do and freeze them.

Nutrition from Spark People’s Recipe Calculator. Note: you could cut the calories/carbs easily by changing the portion size. I chose 300 calories because that’s a good amount for breakfast for me.

Nutrition Facts

 

User Entered Recipe
  8 Servings
Amount Per Serving
  Calories 306.5
  Total Fat 11.2 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.4 g
  Monounsaturated Fat 0.4 g
  Cholesterol 0.0 mg
  Sodium 122.7 mg
  Potassium 257.9 mg
  Total Carbohydrate 49.0 g
  Dietary Fiber 6.7 g
  Sugars 29.6 g
  Protein 9.1 g
  Vitamin A 0.5 %
  Vitamin B-12 0.0 %
  Vitamin B-6 2.5 %
  Vitamin C 1.2 %
  Vitamin D 0.0 %
  Vitamin E 0.6 %
  Calcium 6.3 %
  Copper 3.2 %
  Folate 0.2 %
  Iron 7.8 %
  Magnesium 1.6 %
  Manganese 3.7 %
  Niacin 0.9 %
  Pantothenic Acid     0.2 %
  Phosphorus     1.8 %
  Riboflavin 1.4 %
  Selenium 0.4 %
  Thiamin 1.9 %
  Zinc 0.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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