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A twist on tradition

stuffing low rez
As seen in @Affinity magazine…

Along with the holidays comes a deep adoration for traditional dishes, such as stuffing, green beans and even the bread basket. Many of our favorites are laden with calories, fat and carbohydrates, so we tested these healthy sides in the kitchen and give them the green light as new additions to this year’s menu.

BROWN RICE STUFFING
Makes 6, ½-cup servings. Use as stuffing for poultry or pork roast, or bake tightly covered in a separate baking dish at 350 degrees for 25-30 minutes. 

Ingredients
½ cup slivered almonds (or walnuts)

2-3 Tbsp. butter or margarine

1 medium tart red apple, cored and diced (or prunes)

½ cup chopped onion

½ cup chopped celery

½ tsp. poultry seasoning

¼ teaspoon thyme

¼ teaspoon ground white pepper

3 cups brown rice, cooked (in chicken or vegetable broth) Continue Reading »

Meal planning for diabetics: A meal-by-meal guide

mealplanning
Meal planning for your week can take some extra time initially, but knowing what ingredients you need for each meal can save time and stress during you daily routine, especially if you have special dietary needs. Below are enough ideas for each meal of the day to go through one week, and they’re all diabetes-friendly! Look these over, made a list of ingredients for your favorites, and head to the grocery store.

BREAKFAST

  1. Veggie omelet | Coat a skillet with cooking spray and cook one egg. Add a handful of spinach leaves and mushrooms, onions, garlic and herbs as you like them. Top with 2 tablespoons of reduced fat cheese and serve with one slice of whole-grain toast.
  1. Crunchy yogurt | Top 6 ounces of fat-free, unflavored yogurt with ¼ cup granola, 1 tablespoon ground flax seed, and 1 tablespoon of chopped nuts.
  1. At-home egg McMuffin | Coat a skillet with cooking spray and scramble one egg with chopped tomato, onion or other veggies. Serve with a toasted whole-grain English muffin.
  1. Breakfast smoothie | Mix 6 ounces of fat-free, unflavored yogurt with 2 tablespoons dried mixed fruit, 2 tablespoons ground flax seed and 2 tablespoons of your favorite nuts.
  1. Bagel breakfast | Spread half of a whole-grain bagel with 1 tablespoon of low-fat cream cheese or 1 tablespoon of 100-percent fruit spread.
  1. Simple cereal | Combine 1 cup of Cheerios cereal with 1 cup fat-free milk. Enjoy with a medium orange on the side.
  1. Oatmeal with nuts | Cook ½ cup of oatmeal and top with ¼ cup of your favorite nuts and ground cinnamon to taste.

Continue Reading »

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