Blog

Thanksgiving Cranberry Compote

Cranberry Compote made from cranberries, orange marmalade, pineapple, and seasonings.

SOURCE: DIABETIC LOW-FAT & NO-FAT MEALS IN MINUTES ©1996 BY M.J. SMITH, RD

Ratings

Prep Time: 10 minutes

Cook Time: 20 minutes

Difficulty: EASY

16 Servings

Ingredients

• 1 tsp vegetable oil
• 1medium onions, finely chopped
• 8 oz fresh cranberries
• 1/2 tsp ground allspice
• 1/2 tsp ground cinnamon
• 10 oz Marmalade, orange (all-fruit)
• 8 oz Pineapple, crushed, canned, with juice, drained

Directions

1. Heat oil in a medium saucepan. Add onion and cook for 3 minutes or until soft.
2. Add all remaining ingredients and cook, uncovered, over medium heat for 10 to 15 minutes.
3. Serve this compote warm or cold with roast turkey or pork.

Nutrition Facts

Makes 16 servings

Amount Per Serving

Calories 38.7

Total Carbs 9.3 g

Dietary Fiber 1.2 g

Sugars 7.9 g

Total Fat 0.3 g

Saturated Fat 0 g

Unsaturated Fat 0.3 g

Potassium 47.8 mg

Protein 0.2 g

Sodium 2.6 mg

Posted on June 26th, 2013

---

 

Turkey Casserole

Get Ready for a creamy, healthy turkey casserole!

6 Servings

Ingredients

• 2 cup chicken broth, low sodium
• 1 cup fresh chopped celery
• 1/2 cup fresh chopped onion
• 1 cup frozen green peas, thawed
• 1 1/2 cup plain croutons, dry
• 1 1/2skinless cooked turkey breast, diced
• 1 tsp dried parsley
• 1 tsp ground sage
• 1/8 tsp black pepper
• 1 Soup, chicken, creamy, canned, Microwaved or substitute one package of THIN Centers MD packaged Cream of Mushroom Soup made according to directions on package

Directions

1. Preheat oven to 375 degrees F.
2. Mix together 1 cup chicken broth, celery, and onion in a large saucepan and cook over medium heat until veggies are tender. Add diced turkey breast. Add peas, bread cubes, parsley flakes, poultry seasoning, and black pepper.
3. In a bowl, mix together the remaining 1 cup of chicken broth and cream of chicken soup. Add this to the other ingredients.
4. Spoon mixture into an 8-by-8-inch baking dish sprayed with butter-flavored cooking spray and bake for 45 to 50 minutes.
5. Remove from oven and let sit for 5 minutes before dividing and serving.

Nutrition Facts

Serving Size: 1.5 cup

Amount Per Serving

Calories 111.2

Total Carbs 13.3g

Dietary Fiber 2.8g

Sugars 2.8g

Total Fat 2.2g

Saturated Fat 0.4g

Unsaturated Fat 1.8g

Potassium 540.9mg

Protein 10g

Sodium 484.9mg

Posted on June 26th, 2013

---

 

Peppered Pork Chops

Try this fantastic Pork recipe! It serves 4, but you may want to make more because some family members will definately want seconds.

Ingredients

• 4 whole loin lean pork chops , about 3/4-inch thick
• 2 tsp black pepper , coarsely ground
• 1/2 tsp ground thyme , dried
• 2 tsp vegetable oil
• 2 tsp Worcestershire sauce

Directions

1. Coat chops with pepper and thyme.
2. Heat oil in large heavy skillet over medium-high heat.
3. Add chops, cook to brown one side (2-3 minutes); turn to brown other side.
4. Remove chops from pan, keep warm.
5. Add Worcestershire sauce to pan, stirring constantly to remove any pan juices and brown bits on bottom of skillet.
6. Pour accumulated juices over chops and serve.

Nutrition Facts

Makes 4 servings

Amount per Serving

Calories 188.4

Total Carbs 1.4 g

Fiber 0.4 g

Sugars 0.3 g

Total Fat 8.8 g

Sat. Fat 2.5 g

Unsat. Fat 6.2 g

Potassium 436.4 mg

Protein 24.4 g

Sodium 86.9 mg

Posted on June 26th, 2013

---

 

Zesty Hot Holiday Broccoli Dip

Get ready for a dip substitute that tastes great but is much better for you than the normal holiday dips. Make your parties healthy ones!

25 Servings

Ingredients

• 1 cup light Miracle Whip
• 10 oz Broccoli, chopped, plain, frozen , thawed and well drained
• 2 oz Pimientos, canned, whole , drained (1 jar)
• 1/2 cup grated Parmesan cheese
• 1 cup Cheese, mozzarella, reduced fat, shredded , divided

Directions

• Preheat oven to 350 degrees F. In a bowl, mix together dressing, broccoli, pimientos, Parmesan cheese, and 1/2 cup of mozzarella cheese.
• Turn into a 1-quart baking dish, and spread evenly
• Bake 20 to 25 minutes, until heated through. Add the remaining 1/2-cup of mozzarella cheese to top of dip.
• Bake another 5 minutes, until mozzarella cheese is melted. Serve with crackers.

Additional Information

When serving dip, use a reduced fat baked cracker, or water cracker. For really healthy eating use thinly sliced zucchini squash or English cucumbers instead of crackers.

Nutrition Facts

Serving Size: 2 tbsp | Makes 25 servings

Amount Per Serving

Calories 47.9

Total Carbs 2.3g

Dietary Fiber 0.3g

Sugars 1.2g

Total Fat 3.2g

Saturated Fat 1.2g

Unsaturated Fat 2.1g

Potassium 4.7mg

Protein 2.6g

Sodium 158.9mg

Posted on June 26th, 2013

---

 

Turkey, Artichoke, and Tomato Salad

Warm salad of turkey, artichokes, and cherry tomatoes.

SOURCE: NATIONAL TURKEY FEDERATION

Ratings

Prep Time: 5 hours

Cook Time: 10 minutes

Difficulty: EASY

25 Servings

Ingredients

• 4 lb turkey breast tenderloin, raw
• 1 1/2 lb Artichokes, hearts, marinated, canned , drained, juice reserved, cut in half
• 1/3 cup balsamic vinegar
• 1 1/4 tsp oregano leaves
• 1 tsp hot red pepper flakes
• 5 medium garlic cloves
• 3 tbsp olive oil
• 4 cup fresh cherry tomatoes , halved

Directions

1. Cut turkey into 3/4 inch medallions.
2. Combine artichoke juice, vinegar, oregano, red pepper flake, and garlic.
3. Fold in turkey. Cover and refrigerate for at least 5 hours.
4. Saute turkey in oil over medium heat for about 4 minutes per side, until golden brown and 165 degrees F.
5. Fold in tomatoes and artichokes. Season to taste.

Nutrition Facts

Makes 25 servings

Amount Per Serving

Calories 158.2

Total Carbs 8.5 g

Dietary Fiber 2.6 g

Sugars 1.1 g

Total Fat 6.1 g

Saturated Fat 0.2 g

Unsaturated Fat 5.9 g

Potassium 6.1 mg

Protein 20.4 g

Sodium 280.5 mg

Posted on June 26th, 2013

---

 

Eggy B-fast Stuffed Mushrooms

Breakfast invaded dinner a long time ago — now stuffed mushrooms are moving into the a.m.! This is one tasty takeover…

SOURCE: Hungry Girl, Inc. © 2012 Hungry Girl.

MAKES TWO SERVINGS

Ingredients:

• 2 large portabella mushrooms, stems chopped and reserved
• 2 slices center-cut bacon or turkey bacon
• 1 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 1 tsp. dried minced onion
• 1/4 tsp. chopped garlic
• 1/8 tsp. salt
• Dash black pepper
• 1 wedge The Laughing Cow Light Creamy Swiss cheese, room temperature
• 1/4 cup shredded reduced-fat cheddar cheese
• Optional topping: chopped chives

Directions:

1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. Place mushroom caps on the sheet, rounded sides down. Bake until tender, 16 – 18 minutes. Leave oven on.
3. Meanwhile, prepare bacon in a skillet or in the microwave. (Refer to package for cook time and temperature.)
4. In a medium bowl, whisk egg substitute, onion, garlic, salt, and pepper.
5. Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir chopped mushroom stems until softened, 3 – 4 minutes. Add egg mixture and scramble until fully cooked, 3 – 4 minutes.
6. Break bacon and cheese wedge into pieces and add to the skillet. Continue to scramble until cheese has melted and is evenly mixed, about 1 minute.
7. Blot away excess moisture from mushroom caps. Divide egg mixture between the caps and sprinkle with shredded cheese. Bake until shredded cheese has melted, 2 – 3 minutes. Eat!

PER SERVING (1/2 of recipe, 1 large mushroom):

Calories: 174

Fat: 6g

Sodium: 732mg

Carbs: 7.5g

Fiber: 1g

Sugars: 3.5g

Protein: 21g

“STUFFED MUSHROOMS ARE THE NEW CUPCAKES, PEOPLE.” -Hungry Girl

Posted on June 26th, 2013

---

 

Preventing obesity is critical to reducing risk of heart disease, diabetes

Healthy weight loss is a necessity in terms of preventing obesity. Adopting positive lifestyle behaviors – such as eating nutrient-rich food and exercising on a regular basis – can help keep the pounds off, since a recent paper published in Arteriosclerosis, Thrombosis and Vascular Biology: Journal of the American Heart Association reported that carrying excessive weight can increase an individual’s likelihood of having heart disease.

Obesity is also a common risk factor for serious illnesses such as insulin resistance, type 2 diabetes, high cholesterol, hypertension and gout, according to scientists from Sweden and Finland. Individuals who fall into this weight category are most likely to have abdominal fat, increased secretion of liver lipids and impaired trigycleride removal.

“It is important to recognize that measuring abdominal fat and liver fat can identify the patients at high risk for metabolic abnormalities and heart disease,” said senior author Jan Boren. “Such exams are important because up to 20 percent of the obese appear to be ‘metabolically normal.’”

Individuals who are at risk for obesity may wish to seek the help of medical weight loss programs, which can help them get fit through holistic techniques that encompass a variety of factors leading to better health.

Posted on June 26th, 2013

---

 

Healthy weight loss tips include the consumption of nuts

When people ask for healthy weight loss tips, a typical piece of advice that often comes up is to eat nutritious food. Fruits, vegetables, whole grains and lean protein are part of a proven diet in terms of staying lean and fit, and a recent study that appears in the journal Diabetes Care suggests that nuts should be on the menu as well.

Lead author David Jenkins explained that peanuts can be a valuable contribution to one’s diet, particularly in the case of individuals who have type 2 diabetes. These foods can help replace high glycemic index carbohydrates with vegetable fats and proteins that have been associated with long-term heart health.

“Increased proportions of fat and protein, especially of plant origin, may confer metabolic benefits and reduce the risk of developing coronary heart disease and diabetes,” Jenkins and his colleagues wrote in their paper. “Nuts may be used to increase [these nutrients] in the diets of type 2 diabetic patients as part of a strategy to improve diabetes control without weight gain.”

The scientists added that weight maintenance can contribute to a better resting metabolic rate, enhanced satiety and better energy absorption.

Eating a healthy diet is only one of many factors that medical weight loss programs take into account.

Posted on June 26th, 2013

---

 

Survey: UK residents spend thousands a year on unhealthy food

More people are now looking for healthy weight loss tips than ever in the light of skyrocketing rates of obesity all over the world. Although it is common knowledge that excessive weight as a result of unhealthy diets and sedentary lifestyles is a major problem in the U.S., the issue is also prevalent in Britain.

According to a recent survey conducted by Fruitdrop, an estimated 89 percent of employees in the UK spend 20 euros – roughly equivalent to $32.60 in the U.S. – on unhealthy treats each week. Nearly 10 percent of the respondents said that they spent up to 35 euros or nearly $50 on sugary food and drinks on a weekly basis, which amounted to 2,000 euros or nearly $3,000 a year.

These figures indicate that despite the fact that many people understand the key to maintaining a healthy weight, more interventions need to be established to ensure that they choose more nutritious foods.

Fruits, vegetables and whole grains are part of a proven diet in terms of remaining lean and fit, but eating nutrient-rich meals is just part of preventing obesity. Individuals who seek help from medical weight loss programs will learn holistic techniques to getting healthier.

Posted on June 26th, 2013

---

 

Obese diabetics who achieve healthy weight loss can reverse sexual and urinary problems

Preventing obesity has become more important than ever in light of numerous research studies that link excessive weight to serious illnesses, such as cardiovascular disease and stroke. According to a recent article in the Journal of Sexual Medicine, obese men with type 2 diabetes who achieve healthy weight loss can prevent erectile dysfunction and urinary tract infections.

Lead investigator Gary Wittert and his colleagues from the University of Adelaide evaluated a total of 31 obese diabetics over a period of two months. The participants were given low-calorie, low-fat diets that were high in protein.

At the end of the study period, individuals who achieved a modest weight loss of 5 percent experienced a reversal of sexual and urinary problems. These positive effects continued through the 12-month followup.

“Our findings are consistent with the evidence that not only erectile function, but also lower urinary tract symptoms, are a marker of cardiometabolic risk,” Wittert said. “The evidence that improvement can be achieved by modest weight loss is of public health significance in framing messages that resonate with men.”

Posted on June 26th, 2013

---