Healthy Recipes

Slow Cooker Pork and Sauerkraut

Glenda ThompsonUpdated on 19th July 202419th July 2024Leave a Comment2 min read

It’s a chilly winter evening, the snow gently falling outside your window as you curl up on the couch with a good book.

The enticing aroma of slow-cooked pork and tangy sauerkraut wafts through the air, beckoning you to the kitchen. Then as you lift the lid of your slow cooker, you’re greeted by the sight of tender, juicy pork nestled among a bed of flavorful sauerkraut.

This Slow Cooker Pork and Sauerkraut dish is the perfect comfort food for those managing diabetes, as it’s low in carbs and rich in fiber and probiotics.

What’s more, this hearty and wholesome meal is not only delicious but also incredibly easy to prepare, making it a go-to choice for busy weeknights or lazy weekends spent at home.

Ingredients

– 2 lbs boneless pork loin roast

– 1 large onion, sliced

– 3 cloves garlic, minced

– 2 cups sauerkraut, drained and rinsed

– 1 tsp caraway seeds

– 1/2 tsp salt

– 1/4 tsp black pepper

– 1 cup low-sodium chicken broth

– 2 tbsp Dijon mustard

– Fresh parsley, chopped (for garnish)

Instructions

1. Place the sliced onion and minced garlic in the bottom of a slow cooker.

2. In a bowl, mix together the drained and rinsed sauerkraut, caraway seeds, salt, and black pepper.

3. Place the pork loin roast on top of the onions and garlic in the slow cooker. Spread the sauerkraut mixture over the pork.

4. In a separate bowl, whisk together the low-sodium chicken broth and Dijon mustard. Pour the mixture over the pork and sauerkraut.

5. Cover and cook on low for 6-8 hours, or until the pork is tender and easily shreds with a fork.

6. Remove the pork from the slow cooker and shred it using two forks. Return the shredded pork to the slow cooker and stir it into the sauerkraut mixture.

7. Serve hot, garnished with chopped fresh parsley. Enjoy this comforting and flavorful meal on its own or paired with a side of steamed non-starchy vegetables.

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Slow Cooker Pork and Cabbage Rolls Recipe

Glenda ThompsonUpdated on 19th July 202419th July 2024Leave a Comment3 min read

Imagine coming home after a long day at work, tired and hungry. Then the moment you walk through the door, the inviting aroma of tender pork and savory cabbage rolls greets you, instantly warming your heart and soul.

These Slow Cooker Pork and Cabbage Rolls have been simmering to perfection all day, promising a comforting and nourishing meal that’s perfect for those managing diabetes. As you settle into your favorite chair, a steaming plate of these flavorful rolls in hand, you can’t help but feel a sense of contentment wash over you.

Each bite is a delightful combination of lean ground pork, hearty cabbage, and a medley of aromatic spices, all wrapped up in a neat little package. This satisfying dish is not only delicious but also low in carbs and rich in fiber, making it a guilt-free indulgence that you can enjoy any night of the week.

Ingredients

– 1 large head of green cabbage

– 1 lb lean ground pork

– 1 small onion, finely diced

– 2 cloves garlic, minced

– 1 cup cooked cauliflower rice

– 1 large egg

– 1 tsp salt

– 1/2 tsp black pepper

– 1 tsp smoked paprika

– 1 tsp dried thyme

– 1 can (14.5 oz) diced tomatoes, no salt added

– 1 cup low-sodium chicken broth

– 2 tbsp apple cider vinegar

– Fresh parsley, chopped (for garnish)

Instructions

1. Core the cabbage and carefully remove the outer leaves, keeping them as intact as possible. You’ll need about 12 large leaves. Place the leaves in a large bowl and pour boiling water over them to soften. Let them sit for a few minutes, then drain and set aside.

2. In a large bowl, combine the ground pork, diced onion, minced garlic, cauliflower rice, egg, salt, black pepper, smoked paprika, and dried thyme. Mix well.

3. Place about 1/4 cup of the pork mixture in the center of each cabbage leaf. Fold the sides of the leaf over the filling, then roll up tightly to form a neat package. Secure with toothpicks if needed.

4. Place the diced tomatoes, chicken broth, and apple cider vinegar in the bottom of a slow cooker. Stir to combine.

5. Arrange the cabbage rolls seam-side down in the slow cooker, nestling them into the tomato mixture.

6. Cover and cook on low for 6-8 hours, or until the pork is cooked through and the cabbage is tender.

7. Remove the cabbage rolls from the slow cooker and serve hot, garnished with chopped fresh parsley. Enjoy the delicious tomato sauce alongside the rolls.

Dessert Healthy Recipes Healthy Recipes for Diabetics

Classic Apple Pie Recipe that’s Sugar Free

Glenda ThompsonUpdated on 19th July 202419th July 20242 Comments3 min read

Imagine a crisp autumn afternoon, the aroma of freshly baked sugar free apple pie wafting through your kitchen. As you gather around the table with your loved ones, you slice into the golden, flaky crust of this Sugar-Free Apple Pie, revealing tender, spiced apples that fill the room with the comforting scent of cinnamon and nutmeg.

As you take your first bite, you’re pleasantly surprised by how perfectly the natural sweetener complements the tart Granny Smith apples, creating a balanced and satisfying sweetness without the need for added sugar. As this pie is a testament to the fact that healthy indulgences can be just as delicious and enjoyable as traditional treats.

Sharing a slice of this heartwarming dessert with your family and friends, you feel a sense of joy and contentment, knowing that everyone can savor this beloved classic without compromising their well-being.

This Sugar-Free Apple Pie is a perfect example of how classic desserts can be adapted to suit various dietary needs without sacrificing flavor or enjoyment. By using a natural sweetener like allulose and replacing flour with cornstarch for thickening, this pie becomes a diabetic-friendly treat that everyone can savor. As you share this heartwarming dessert with your loved ones, you can take comfort in knowing that you’re creating cherished memories while also prioritizing your health and well-being.

Ingredients

2 pie crusts (store-bought or homemade)
6 cups thinly sliced apples (Granny Smith recommended)
Allulose or your preferred natural sweetener, equivalent to 3/4 cup sugar
2 tbsp cornstarch (instead of flour, for thickening)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tbsp lemon juice
1 tbsp butter (or light margarine)
1 egg yolk beaten with 1 tbsp water (for egg wash)

Instructions

Preheat oven to 375°F (190°C).
Place one pie crust in a 9-inch pie plate.
Combine the sliced apples, natural sweetener, cornstarch, cinnamon, nutmeg, and lemon juice in a bowl.
Transfer into the crust and dot with butter.
Cover with the second crust, seal the edges, and cut slits in the top. Brush with egg wash and sprinkle with natural sweetener.
Bake for 35 minutes, then increase the oven temperature to 400°F (205°C) and bake until the apples are tender and the crust is golden, about 15-20 more minutes.
Cool before serving.

Sweetener Info

Allulose contains approximately 0.4 calories per gram which is significantly lower than the 4 calories per gram found in regular sugar. It’s about 70% as sweet as sugar and does not appear to raise blood sugar or insulin levels.
Other options like Stevia and monk fruit are zero-calorie sweeteners that do not affect blood sugar levels. Erythritol, another sugar alcohol, is low in calories and does not spike blood sugar or insulin levels.

Dessert Healthy Recipes Healthy Recipes for Diabetics

Diabetic Friendly Cinnamon Sugar Biscuits Recipe

Glenda ThompsonUpdated on 19th July 202419th July 2024Leave a Comment2 min read

Picture yourself on a crisp autumn morning, the aroma of freshly brewed coffee filling the air as you sit by a cozy fireplace. The only thing that could make this moment even more perfect is a warm, comforting treat to accompany your morning cup of joe.

Enter these Cinnamon Sugar Biscuits, a delightful and wholesome twist on a classic favorite.

Made with almond flour and natural sweeteners like allulose or monk fruit extract, these biscuits are a guilt-free indulgence that’s perfect for those managing diabetes or looking to reduce their carb and sugar intake.

Whether enjoyed on their own or paired with a dollop of sugar-free jam, these Cinnamon Sugar Biscuits are sure to become a rewarding part of your day.

Ingredients

– 2 cups almond flour

– 1 tsp baking powder

– 1/2 tsp salt

– 1 tsp ground cinnamon

– 1/4 cup unsalted butter, chilled and cubed

– 2 large eggs

– 2 tbsp allulose or monk fruit extract

– 1 tsp vanilla extract

For the cinnamon sugar topping:

– 1 tbsp allulose or monk fruit extract

– 1 tsp ground cinnamon

Instructions

1. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the almond flour, baking powder, salt, and ground cinnamon.

3. Using a pastry cutter or your fingers, cut the chilled butter into the dry ingredients until the mixture resembles coarse crumbs.

4. In a separate bowl, whisk the eggs, allulose or monk fruit extract, and vanilla extract until well combined.

5. Add the wet ingredients to the dry ingredients and mix until a dough forms.

6. Scoop the dough using a small cookie scoop or spoon and place the biscuits on the prepared baking sheet, leaving some space between each biscuit.

7. In a small bowl, mix the allulose or monk fruit extract and ground cinnamon for the topping.

8. Sprinkle the cinnamon sugar mixture over the top of each biscuit.

9. Bake for 15-18 minutes, or until the biscuits are golden brown and firm to the touch.

10. Remove from the oven and let the biscuits cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

Healthy Recipes Healthy Recipes for Diabetics

Baked sweet potato with black beans, salsa, and guacamole recipe

Glenda ThompsonUpdated on 12th June 202412th June 2024Leave a Comment3 min read

This baked sweet potato recipe is filled with black beans, salsa, and guacamole. So you can enjoy a fiesta of flavors inspired by Mexico, while improving your blood sugar balance and health.

A Nutritious and Satisfying Meal

These sweet potatoes are not just tasty; they are also healthy. Sweet potatoes are a great source of fiber, vitamins, and minerals. Black beans are full of protein and fiber. They also include corn, tomatoes, onions, and avocado, boosting the vitamins and antioxidants. It’s a filling and nutritious meal.

Customizable with Your Favorite Toppings

What’s great about these sweet potatoes is you can add your favorite toppings. While the base is a mix of black beans and corn, you can personalize it. Add shredded cheese, sour cream, or guacamole. Maybe even some fresh salsa or a splash of lime. You can also try adding things like lettuce, lentils, peppers, or olives. Make it as spicy or mild as you like.

Baked sweet potato with black beans, salsa, and guacamole recipe

Nutritional Information (approximate per serving):

• Calories: 236 kcal

• Carbohydrates: 49 g

• Protein: 10 g

• Fat: 1 g

Ingredients:

• 4 medium sweet potatoes

• 1 can (15 oz) black beans, rinsed and drained

• 1 cup salsa (homemade or store-bought)

• 2 avocados

• 1 lime, juiced

• 1/2 red onion, finely chopped

• 1/4 cup fresh cilantro, chopped

• Salt and pepper to taste

• Optional toppings: dairy-free yogurt or sour cream, cheese (vegan or regular), extra cilantro

Instructions:

1.Prepare the Sweet Potatoes:

• Preheat your oven to 400°F (200°C).

• Pierce the sweet potatoes with a fork and place them on a baking sheet.

• Bake for 45-50 minutes, or until tender.

2. Make the Black Bean Filling:

• While the sweet potatoes are baking, heat the black beans in a saucepan over medium heat.

• Season with salt, pepper, and any additional spices you like (cumin, chili powder, etc.).

3. Prepare the Salsa:

• If using store-bought salsa, you can use it as is. For homemade salsa, mix diced tomatoes, onions, cilantro, lime juice, salt, and pepper in a bowl.

4. Make the Guacamole:

• Mash the avocados in a bowl.

• Add half of the lime juice, the chopped red onion, cilantro, salt, and pepper.

• Mix well until combined.

5. Assemble the Dish:

• Once the sweet potatoes are done, let them cool slightly and slice them open lengthwise.

• Fluff the insides with a fork and season with a pinch of salt and pepper.

• Spoon a generous amount of black beans into each sweet potato.

• Top with salsa and a dollop of guacamole.

• Add any additional toppings you desire.

p class=”ed-focus” data-fo=”3″>6. Serve:

• Serve the stuffed sweet potatoes immediately, garnished with extra cilantro and a squeeze of lime juice if desired.

Enjoy your wholesome and nutritious meal! Remember, you can always customize the toppings and spices according to your preference.

Healthy Recipes Healthy Recipes for Diabetics

Spaghetti squash with turkey Bolognese sauce recipe

Glenda ThompsonUpdated on 11th June 202411th June 2024Leave a Comment3 min read

Enjoy a tasty and healthy spin on a beloved Italian dish with this spaghetti squash and turkey Bolognese sauce recipe. This meal is perfect for those looking for a low-carb option. It’s rich in nutrients and pairs well with a lighter, turkey-based Bolognese sauce.

This flavorful dish is a great choice for those wanting to manage diabetes, shed some pounds, or improve gut health.

Spaghetti Squash: A Versatile and Healthy Alternative

Spaghetti squash is full of vitamin C and other good stuff. When cooked, it looks like spaghetti but is much healthier. This veggie can star in lots of dishes, like casseroles. It’s perfect for those watching their weight or blood sugar.

Turkey Bolognese Sauce: A Leaner and Flavorful Option

The Bolognese sauce in this recipe uses turkey, not beef, for leaner richness. It’s lower in bad fats and calories, making it good for your heart. This sauce also packs in the flavor with herbs and veggies.

Spaghetti squash with turkey Bolognese sauce recipe

Nutritional Information:

• Calories: 277 kcal

• Carbohydrates: 16g

• Protein: 25g

• Fat: 14g

Ingredients:

p class=”ed-focus” data-fo=”26″>• 1 spaghetti squash
• 1 tsp olive oil
• 450 grams extra lean ground turkey
• 1 small onion, diced
• 5 garlic cloves, minced
• 2 cups Cremini mushrooms, sliced
• 28 oz crushed tomatoes
• 2 tbsp dried Oregano
• 1 tbsp dried Basil
• 1 tbsp dried Thyme
• 4 cups baby spinach
• 1/4 cup grated parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400 degrees F (200 degrees C) for roasting the spaghetti squash.
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the halves face down on a baking sheet and roast for about 40 minutes, or until the flesh is tender and easily shreds into strands with a fork.
3. While the squash is roasting, heat the olive oil in a large saucepan over medium-high heat. Add the ground turkey and cook until browned, breaking it up as it cooks.
4. Add the diced onion to the pan and sauté until translucent. Then add the minced garlic and sliced mushrooms, cooking until the mushrooms are soft.
5. Stir in the crushed tomatoes, oregano, basil, and thyme. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes to allow the flavors to meld.
6. A few minutes before the sauce is done, stir in the baby spinach and cook until wilted.
7. Once the spaghetti squash is cooked, use a fork to scrape the inside to create the “spaghetti” strands.
8. Serve the turkey Bolognese sauce over the spaghetti squash strands and top with grated parmesan cheese if desired.

Healthy Recipes Healthy Recipes for Diabetics

Roasted Brussels sprouts with balsamic glaze recipe

Glenda ThompsonUpdated on 10th June 202410th June 2024Leave a Comment2 min read

This recipe for roasted brussels sprouts and balsamic glaze makes a tasty dish with a caramelized crunch on the outside while staying soft inside. Adding a mix of balsamic vinegar and honey enhances the flavor, for an easy to prepare meal that’s both delicious and healthy.

Selecting Quality Brussels Sprouts

The first key is to pick out great sprouts. Opt for the smaller ones with deep green leaves when they’re in season, from late fall to early winter. Stay away from sprouts that are yellow, brown, or look damaged. These might taste bitter. Smaller brussels sprouts are usually sweeter and more tender. Larger ones can be a bit stronger in flavor.

Preparing Brussels Sprouts for Roasting

Start by washing the brussels sprouts well in cold water. Get rid of any dirt and cut off the stem. Also, take off any leaves that don’t look good. Cut them in half lengthwise. This makes sure they cook evenly and get a really nice caramelized outside when roasting.

Nutritional info

• Calories: 118 kcal

• Carbohydrates: 8 g

• Protein: 2 g

• Fat: 9 g

Ingredients

• 1½ pounds Brussels sprouts, halved, stems and ragged outer leaves removed

• 3 tablespoons extra virgin olive oil

• ¾ teaspoon kosher salt

• ½ teaspoon freshly ground black pepper

• 1 tablespoon balsamic vinegar

• 1 teaspoon honey

Cooking instructions

Preheat your oven to 425°F (220°C) and set an oven rack in the middle position.
Line a baking sheet with heavy-duty aluminum foil.
On the prepared baking sheet, toss the Brussels sprouts with 2 tablespoons of the oil, salt, and pepper.
Roast, stirring once halfway through, until tender and golden brown, about 20 minutes.
Drizzle the remaining tablespoon of oil, balsamic vinegar, and honey over the roasted Brussels sprouts.
Toss to coat evenly.
Taste and adjust seasoning, if necessary, then serve.

Healthy Recipes Healthy Recipes for Diabetics

Grilled Eggplant with Tahini Sauce and Pomegranate Seeds Recipe

Glenda ThompsonUpdated on 9th June 20249th June 2024Leave a Comment2 min read

Enjoy a vibrant mix of flavors with this grilled eggplant with tahini sauce and pomegranate seeds recipe.

This recipe blends the smoky taste of grilled eggplant with tangy tahini sauce, while the pomegranate seeds add a juicy burst. It’s a great mix of textures and flavors for your taste buds. Plus, it’s good for you and your gut, blood sugar, and weight loss goals.

Nutritional Information (per serving):

• Calories: 181 kcal

• Carbohydrates: 10 g

• Protein: 4 g

• Fat: 15 g
Ingredients:

Ingredients

• 4 eggplants

• 1/2 cup (4 oz./125 g) tahini

• 1/2 cup (4 fl. oz./125 ml) lukewarm water, plus more as needed

• 1 large garlic clove

• 3 Tbs. fresh lemon juice, plus more as needed

• 2 Tbs. extra-virgin olive oil

• 1 tsp. fine sea salt

• 1/4 tsp. ground cumin

• 1/4 cup (1 1/2 oz./45 g) pomegranate seeds

Instructions

1. Start by salting the eggplant slices with kosher salt for 30 minutes.

This step removes bitterness and lets the slices soak up marinade flavors well.
After 30 minutes, rinse off the salt and dry the slices.
In a bowl whisk the olive oil, mild miso, shoyu or tamari, and chili paste for a kick. Then coat the eggplant slices on both sides with this miso mix.
Then, place them on a baking sheet lined with parchment paper.
Roast the marinated slices at 450°F for 20-25 minutes.
Be sure to flip them halfway through, until they’re golden.
While that’s cooking, make the tahini sauce by blending tahini, lemon juice, pomegranate molasses, garlic, salt, and water till smooth.
Adjust the water for how thick or thin you like it.
When the eggplant is ready, drizzle the tahini sauce on top. Add pomegranate seeds and herbs like parsley or mint to finish.

You can enjoy this dish hot, warm, or cold, making it ideal for any meal.

Healthy Recipes Healthy Recipes for Diabetics

Spicy Cajun Salmon and Shrimp Delight recipe

Glenda ThompsonUpdated on 8th June 20248th June 2024Leave a Comment2 min read

You don’t need hours to enjoy a meal that feels fancy.

This Spicy Cajun Salmon and Shrimp Delight recipe meal is easy to make and perfect for a busy weeknight. It can be served with mashed potatoes and veggies for a hearty meal.

Nutritional Information (per serving):

• Calories: 805 kcal

• Carbohydrates: 6 g

• Protein: 116 g

• Fat: 32 g

Ingredients for 2 servings:

• 2 salmon fillets (about 6 oz each)

• 12 large shrimp, peeled and deveined

• 1 tablespoon Cajun seasoning

• 2 tablespoons olive oil

• 1 red bell pepper, sliced

• 1 green bell pepper, sliced

• 1 onion, sliced

• 3 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• 1/4 cup chicken or vegetable broth

• Salt and pepper to taste

• Fresh parsley for garnish

Directions:

1) Sprinkle the Cajun seasoning evenly over both sides of the salmon fillets and shrimp.

2) Heat olive oil in a large skillet over medium-high heat.

3) Add the salmon fillets to the skillet, and cook for about 4 minutes on each side, or until cooked through.

4) Remove and set aside.

5) In the same skillet, add the shrimp and cook for about 2 minutes on each side, or until pink and opaque.

6) Remove and set aside.

7) In the same skillet, add more oil if needed, then sauté the bell peppers, onion, and garlic until they start to soften.

8) Add the cherry tomatoes and broth, and let simmer for about 5 minutes, until the vegetables are tender.

9) Return the salmon and shrimp to the skillet, warming them through.

10) Season with salt and pepper, garnish with parsley, and serve immediately.

Healthy Recipes Healthy Recipes for Diabetics

Chickpea and Spinach Curry with Brown Rice Recipe

Glenda ThompsonUpdated on 7th June 20247th June 2024Leave a Comment2 min read

Looking for quick and tasty meals for busy nights? Try this chickpea and spinach curry recipe.

It takes only 25 minutes to prepare and uses just one pot. It’s creamy, packed with nutrition, and you can pair it with brown rice, basmati rice, naan bread, or add a cucumber salad on the side.

You can also add some chili crisp for a kick.

Nutritional Information (per serving):

This curry is not only flavorful but also packed with nutrients that are beneficial for your health.

The chickpeas provide a good source of plant-based protein, while the spinach offers iron and other vitamins, and the brown rice adds a wholesome, fibrous base to the dish.

Remember, the nutritional values can vary based on the specific ingredients and portion sizes used.

• Calories: Approximately 350-400 kcal

• Protein: 12-15g

• Fat: 10-12g

• Carbohydrates: 55-60g

• Fiber: 10-12g

Ingredients:

• 1 tbsp vegetable oil

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 tbsp ginger, grated

• 1 tbsp curry powder

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp turmeric

• 1 can (14 oz) chickpeas, drained and rinsed

• 1 can (14 oz) diced tomatoes

• 1 can (14 oz) coconut milk

• 4 cups fresh spinach, roughly chopped

• Salt and pepper to taste

• Cooked brown rice, for serving

• Fresh cilantro, for garnish

Instructions:

Heat the oil in a large pan over medium heat. Add the onion and cook until soft, about 5 minutes.
Add the garlic and ginger, cook for another minute until fragrant.
Stir in the curry powder, cumin, coriander, and turmeric. Cook for 1 minute until the spices are well combined and aromatic.
Add the chickpeas, tomatoes, and coconut milk. Bring to a simmer and cook for 10 minutes.
Stir in the spinach and cook until wilted, about 2 minutes. Season with salt and pepper.