Friday, March 28, 2008

My Southwestern Flair!!!!

For those who know me, and if you don't know me you really should cause I'm lots of fun. Anyway, for those who know me you know how much I LOVE Mexican Cuisine!! I absolutely can not get enough. But I really love the more authentic stuff. I was born and lived the first 14 and a half years of my life in California. So the Mexican food that comes from the Southwest is the best. Anyway, I am ALWAYS looking for good mexican recipes and I write them down. This doesn't mean, however, that I always get around to trying them So here is the latest one I have found and thought I'd share with you. If anyone every tries this, or is I do, please share!!! Thanks and enjoy!

Tortilla Tower
Recipe courtesy Ingrid Hoffman, 2008
See this recipe on air Saturday Apr. 19 at 1:30 PM ET/PT.
Show: Simply Delicioso with Ingrid Hoffmann
Episode: Farmer's Market

2 split chicken breasts
1 celery stalk
1/2 yellow onion peeled plus 1 medium yellow onion, sliced
White Salsa, recipe follows
1 tablespoon corn oil
1 medium red bell pepper, sliced
1/2 cup broccoli florets
1 ear corn or 1 cup frozen corn
Salt and freshly ground black pepper
Roasted Red Salsa, recipe follows
1/4 cup vegetable oil
12 corn tortillas
1 cup Mexican 4-cheese blend
Cilantro leaves, for garnish

In a large pot, combine chicken, celery stalk, and 1/2 yellow onion. Cover with 1 quart cold water. Simmer until the chicken is tender and cooked through, about 40 minutes.
Remove chicken from cooking liquid to cool on cutting board. Once cool shred, discarding the skin, bones and fat.

Combine chicken meat with half of the White Salsa and set aside.

In a large skillet, heat 1 tablespoon corn oil over medium high heat. Add onions, red bell peppers, and broccoli. Saute until onions are soft, about 3 minutes. Add corn and cook for another 5 minutes. Season with salt and pepper. Transfer to a bowl and mix with half of the Roasted Red

To prepare tortillas:
Heat 1/4 cup vegetable oil in medium skillet over medium-high heat. Add a tortilla and lightly fry for 10 to 15 seconds. Flip the tortilla over and continue to fry until the tortilla is pliable and heated through, about another 10 to 20 seconds. Place tortillas on a paper towel lined plate, cover with a kitchen towel, and set aside. Repeat with the remaining tortillas.

To Assemble Tortilla Tower:
Preheat oven to 400 degrees F.

Place 4 tortillas on a baking sheet. Top each with a layer of the chicken mixture. Top chicken mixture with another tortilla, then a layer of vegetable mix. Top with another tortilla. Spread the remaining White Salsa on the top tortilla of each of the 4 towers. Sprinkle with the Mexican cheese blend and bake for 5 minutes or until cheese starts to brown. Remove from oven and transfer to a serving plate. Garnish with cilantro and serve with remaining Roasted Red Salsa.

Roasted Red Salsa:
1 large tomato
1 medium yellow onion, peeled
1 head garlic, sliced in 1/2 lengthwise
1 large poblano pepper
2 tablespoons corn oil
1 teaspoon chopped oregano leaves
1 teaspoon sugar
Salt and freshly ground black pepper

Preheat oven to 400 degrees F.

Rub the tomato, onion, garlic head, and poblano pepper with 1 tablespoon corn oil and place them on a foil lined baking sheet. Roast for 20 minutes or until the tomato and pepper skins start to blacken.

Remove to cutting board to cool. Squeeze garlic to release from its skin. Quarter the onion into 4 pieces. Remove the stems and seed from the poblano pepper. Combine all the roasted vegetables in a blender and blend for 1 minute, or until smooth.

Heat remaining 1 tablespoon corn oil in a medium saucepan over medium-high heat. Add the tomato mixture, sugar, oregano, salt and pepper. Cover and cook for 6 minutes. Set aside.

White Salsa:
4 ounces cream cheese, softened
8 ounces heavy whipping cream
Salt and freshly ground black pepper

Heat cream cheese and heavy whipping cream in a medium saucepan over medium-low heat until cheese begins to melt. Cook for 5 minutes, stirring occasionally, or until the mixture is completely smooth. Season with salt and pepper. Set aside.

Sunday, March 23, 2008

Chicken Fajita Pizza

Savory pizza with a taste of smoked swiss.

Pizza dough
2 Tbs Olive oil
1 lb boneless, skinless Chicken cut into strips
1 large Onion, cut in half, then into strips
1 cup Smoked swiss cheese, grated
1/2 cup grated mozzarella cheese
5 Tbs. grated Parmesan cheese
1 cup Marinara, pizza, or even Spaghetti sauce seasoned
salt to taste
1/4 tps crushed black pepper
1 garlic clove, minced
2 Tbs fresh chopped parsely
Garlic butter (melted butter combined w/ some extra minced garlic) for crust

Oven temp: 475
Add 2 Tbs Olive oil into large sauté pan, bring up to temp then add in onions and sauté for 5 minutes, add in minced garlic and 1 Tbs of the Chopped Parsley, chicken strips and seasonings, Cook until chicken is done, about 10-15 minutes. Stir in sauce and simmer 5/10 minutes. Turn off heat, stir in parmesan cheese.

Prepare pizza dough for crust while chicken mixture cools. Once dough is spread to desired shape and thickness, brush whole thing, including edges, with garlic butter, reserving some for later. Place chicken mixture onto the crust, sprinkle evenly with mozzarella cheese, and then sprinkle on grated smoked swiss. Bake for 20/30 minutes. Take out of oven and brush outside edges of crust with remaining garlic butter mixture. Allow to cool for 10 minutes for easy slicing. Garnish with remaining chopped parsley and Enjoy!!

Prep Time: 20
MinCook Time: 30
MinTotal Time: 50
MinServings: 4

Saturday, March 22, 2008

Edamame Lo Mein

Okay, I got a lot of posts on this one on my other blog so maybe I will try it here and see what happenes. I hope someone has made this because I would love to hear about it. I just haven;t had time yet! I am SURE it is as good as it looks. And thanks to Laurel for introducing me to this wonderful ingredient "Edamame" cause it's great and fun to eat and I always have some in my freezer now! ENJOY!!!!

This is not the greasy Lo Mein of your favorite Chinese take-out, it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source. Make it a Meal: Fruit sorbet and sesame cookies are a perfect ending.

8 ounces whole-wheat spaghetti
2 cups frozen edamame (shelled soybeans)
4 scallions, thinly sliced
1/4 cup oyster sauce or vegetarian "oyster" sauce
1/4 cup rice-wine vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons toasted sesame oil
1/8 teaspoon crushed red pepper
2 tablespoons canola oil
2 medium carrots, cut into matchsticks
2 small red bell peppers, cut into matchsticks

Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved. Heat canola oil in a large nonstick skillet over high heat. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.

Thursday, March 20, 2008


I've often wondered if anyone even looks at this blog because no one has responded to any information I provide here in a very long time. I wonder if that is because it's not relevant to anyone or if no one is really interested. Who knows and actually I don't care too much. It would be nice to hear from someone once in a while but at least I am putting information on this blog that is helpful or interesting for me just hoping that it reaches someone! I hope, if you do see this blog that the information is worth it to you too! Have a lovely day! And here is some info I've come across and wanted to share! I have a very picky eater so I thought I'd look for info to help me with that. I don't know if these things will help but I'm willing to try anything! Good luck to you too!

Ever feel as if your daughter pushes away more than she actually eats? Tired of watching your son move food around his plate in an intricate vegetable shuffle? If your child suffers from picky-eater syndrome, here are eight ways to help him broaden his culinary horizons.

1. Ask your child to try just one biteThe threat of having to eat an entire portion of any food is daunting. Promise your child that all you require is a single taste. If, after trying a new food, she still insists that it’s not going to be on her menu, you should accept that statement with a nod.

2. Reintroduce foods on a periodic basis Many kids have to try a food several times before developing a taste for it. Continue to offer those quesadillas without forcing your child to eat it. Eventually, she might just acquire a taste for Mexican cuisine.

Menu to Try:
Black Bean Soup
Chicken Enchiladas
Mexican Hot Chocolate

3. Serve as a role modelLet your children see you enjoy a wide variety of foods. Even if you don’t push them to try it, they will see that sauteed broccoli or sweet potato fries can be delicious. Scheduling family meals helps kids watch the adults in their family enjoying lots of different types of foods.

4. Try foods in different formsYour daughter turns her nose up at potassium-rich bananas? Try a chilled fruit soup or a smoothie milkshake with bananas and yogurt. Often, foods that aren’t so appealing in their natural state can take on a whole new appeal when "repackaged" to suit kids’ tastes.

Recipes to try:
Summer Fruit Soup
Frozen Fruit Smoothies

5. Don’t allow kids to eat snacks right before mealsIf you want your picky eater to eat the dinner you’ve prepared, don’t give in to requests for graham crackers and milk late in the afternoon. If kids are hungry, there’s a far better chance that they will eat the baked chicken or hamburgers you place in front of them.

6. Use dinner as a special family-focus timeThink of dinner as an opportunity for quality time rather than a chance to focus on the food your selective son eats. This way, there is less pressure on him to please you and more on sharing the details of his day.

7. Give your child a role in mealtime preparationsAllow your daughter to help prepare dinner and your son to set the table – and let her help to choose the menu. If children have buy-in for the meal, there’s a greater chance that they will eat it.

8. Become familiar with the amount of food your child really needsOften, we think our children require more than they truly do – and when they say that they’re finished, they really are. Kids don’t need to eat as much as adults – often, we should take our cues from them and stop eating when we feel full. Being aware of nutritional guidelines can help curb the need to push second helpings.

Tuesday, March 18, 2008

Chipotle Cashew Chicken with Brown Rice

I was in a Park City, Utah Albertson's grocery store and picked up a sack of nuts: chipotle coated raw cashews. They were gone before I made it to the check-out. I paid for the empty bag and immediately wrote this recipe based on the ingredients of those nuts. This may look like Chinese Take-Out but the maple, chipotle flavor makes for a North-Western American surprise! Leave the nuts raw - they taste buttery and extra sweet. Toasting will develop a deeper flavor, but the sweet butter nuts have a unique texture when eaten raw.

1 tablespoon extra-virgin olive oil
2 tablespoons butter
1 large onion, 1/4 onion finely chopped, 3/4 thinly sliced
2 cups quick cooking brown rice
4 cups chicken stock
2 tablespoons vegetable oil
2 pounds chicken meat: tenders, boneless, skinless breasts or boneless, skinless thighs, cut into 2-inch pieces
2 tablespoons grill seasoning blend (recommended: Montreal Steak Seasoning blend by McCormick)
2 to 3 tablespoons tamari dark soy sauce, eyeball it
4 cloves garlic, chopped
1 red bell pepper, seeded and thinly sliced
10 to 12 water chestnuts, whole
1 cup frozen green peas
3 tablespoons chipotle in adobo (2 peppers and their sauce), available in cans on the international foods aisle or substitute
1 1/2 tablespoons ground chipotle powder
1 tablespoon ground cumin, a palm full
2 to 3 tablespoons honey, 2 healthy drizzles 1/4 to 1/3 cup real maple syrup, eyeball it
2 to 3 tablespoons chopped cilantro or parsley leaves, your preference
1 cup raw cashews

In a medium pot over medium heat combine 1 tablespoon extra-virgin olive oil, 1 turn of the pan, and 1 tablespoon butter. When butter melts into oil, add in the chopped onion, cook 2 minutes, then add rice and cook 3 minutes more. Add stock and cover the pot. Raise heat to bring stock to a rapid boil. Once the stock boils, reduce heat to low and cook, stirring occasionally, until rice is tender, 17-18 minutes.

While rice cooks, make the chicken. Heat a large skillet over high heat. Add vegetable oil, 2 turns of the pan, then the chicken. Season the chicken with grill seasoning. Brown the chicken on both sides, season with soy sauce then move off to one side of the pan. Add the remaining onions, garlic and peppers. Cook 2 to 3 minutes then add water chest nuts and green peas and mix vegetables and meat together. Add the chipotles and cumin. Toss to coat. Glaze the mixture with honey and maple syrup and turn off the heat. Add in the chopped cilantro or parsley and the cashew nuts.

Top rice with cashew chicken and serve.
Recipe SummaryDifficulty:
Easy Prep Time: 15 minutes
Cook Time: 25 minutes
Yield: 4 to 6 servings

Monday, March 17, 2008

Healthy Easter Eating

Tenderloin is the most luxurious cut of beef. Although it's a fantastic dinner-party dish, leftovers the next day are pure heaven. Trim off any visible silver skin, the translucent, tough membrane lying along the outside curve of the tenderloin.

1 3-pound beef tenderloin, trimmed of fat
2 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
2/3 cup chopped mixed fresh herbs, such as chives, parsley, chervil, tarragon, thyme
2 tablespoons Dijon mustard

Preheat oven to 400 degrees F. Tie kitchen string around tenderloin in three places so it doesn't flatten while roasting. Rub the tenderloin with oil; pat on salt and pepper. Place in a large roasting pan. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140 degrees F for medium-rare, about 45 minutes, turning two or three times during roasting to ensure even cooking. Transfer to a cutting board; let rest for 10 minutes. Remove the string. Place herbs on a large plate. Coat the tenderloin evenly with mustard; then roll in the herbs, pressing gently to adhere. Slice and serve.

Roasting Tips
1. Very cold meat won't roast evenly. Place it on the counter while preheating the oven.
2. Durable cotton kitchen string is sold at kitchenware stores, most gourmet markets and large supermarkets. Do not use sewing thread or yarn, which may contain inedible dyes or unsavory chemicals.
3. A heavy-duty, high-sided roasting pan is essential for conducting heat evenly. Never substitute a cookie sheet. A broiler pan will work in a pinch, but the roast will inevitably be somewhat chewier.
4. Give it a rest. A roast's internal temperature will rise about 10 degrees while resting. The natural juices will also reincorporate into the meat's fibers and the skin or crust will dry out slightly for a more toothsome yet more succulent dinner.


Skewering mozzarella balls and cherry tomatoes makes them easy to nosh at a party.

16 small fresh mozzarella balls
16 fresh basil leaves
16 cherry tomatoes
Extra-virgin olive oil to drizzle
Coarse salt & freshly ground pepper to taste

Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.


An old favorite with an updated nutritional profile, but still as moist and delicious as ever.

1/2 cup chopped walnuts
2 cups whole-wheat pastry flour (see Ingredient note)
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
3 large eggs
1 1/2 cups sugar
3/4 cup nonfat buttermilk
1/2 cup canola oil
1 teaspoon vanilla extract
1 20-ounce can crushed pineapple, drained, juice reserved
2 cups grated carrots (4-6 medium)
1/4 cup unsweetened flaked coconut
2 tablespoons coconut chips or flaked coconut
12 ounces reduced-fat cream cheese, softened
1/2 cup confectioners' sugar, sifted
1 1/2 teaspoons vanilla extract

To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.

Toast walnuts in a small baking pan in the oven until fragrant, 5 to 10 minutes. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and 1/4 cup of the reserved pineapple juice in a large bowl until blended. Stir in pineapple, carrots and coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly. Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack. To prepare frosting & finish cake: Place coconut in a small baking pan and toast in the oven at 300 degrees F, stirring several times, until light golden, 5 to 10 minutes. Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with the coconut.

*Ingredient note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.
Find more recipes at:

Saturday, March 15, 2008

4th and Final Week (actually 9 days)

Day 22

1/2 serving Applegurt
1 scrambled egg cooked in 1 teaspoon olive oil, topped with 1 teaspoon chopped chives

Raspberry Chicken Salad
1/2 whole wheat bagel spread with 2 teaspoons reduced-fat cream cheese
1 orange

4 ounces grilled beef tenderloin
Oven Baked Parmesan French Fries
5 grilled asparagus spears
Mixed Tomato Salad: (1/2 cup cubed red tomatoes, 1/4 cup halved cherry tomatoes, 2 tablespoons chopped Vidalia onion, 2 teaspoons minced fresh basil drizzled with 2 teaspoons balsamic vinegar)
10 red grapes

1 ounce roasted unsalted cashews
1/2 cup Edamame

*Today's Takeaway Tip: Instead of frying, try baking. Oven Baked Parmesan French Fries are a perfect example of how to enjoy the crunch of fried foods without all the excess fat and calories.

Day 23
Pumpkin Muffins
1 cup fat-free milk

Crab Salad Sandwich: (mix 3 ounces cooked crabmeat with 1 tablespoon low-fat mayonnaise, 1/4 cup chopped red pepper, 1/4 cup chopped celery, 1/2 teaspoon capers; place in a whole wheat pita pocket with spinach or lettuce leaves.)
1/2 cup reduced-sodium, low-fat tomato soup
1/2 cup sugar-free, fat-free vanilla pudding

Garlic Lime Chicken with Olives
1/2 cup cooked whole wheat orzo
1/2 cooked artichoke dipped in 1 tablespoon low-fat mayonnaise mixed with 1/4 teaspoon lemon zest
2 plums

1/2 banana spread with 1 teaspoon almond butter
6 ounces sugar-free, fat-free blueberry yogurt

*Today's Takeaway Tip: Pumpkin boasts an impressive amount of beta carotene, a healthy antioxidant that may help prevent disease. Canned pumpkin, used in Pumpkin Muffins, is just as nutritious as raw.

Day 24
1 egg fried in 1 teaspoon olive oil
1 (one-ounce) slice rye bread
1/2 cup sliced strawberries mixed with 1/2 cup plain yogurt

Pumpernickel Ham and Watercress Sandwich
1/2 cup each blanched broccoli and cauliflower dipped in 2 tablespoons non-fat blue cheese dressing
1 small orange

Pork Au Poivre
1/2 cup sautéed spinach
1 cup tossed salad with 2 tablespoons non-fat Thousand Island dressing
Ginger Tea Cake

1/2 cup pomegranate seeds
1 ounce whole wheat pretzels

*Today's Takeaway Tip: Pomegranates are very high in vitamin C, potassium and fiber and low in calories. They also contain tannins, anthocyanins and ellagic acids, three important antioxidants that may help prevent heart disease. Look for pomegranates from September through February.

Day 25
1/2 cup hot seven-grain cereal
1/4 cup chopped dried apples
1 cup fat-free milk

Chicken Kebabs
1 small whole wheat pita bread, warmed
1/2 cup sautéed portobello mushrooms (cook in 1 teaspoon olive oil)
10 green grapes

3 ounces grilled salmon
Grilled Salad with Herbed Vinaigrette
1/2 cup brown rice cooked in reduced-sodium chicken broth
1 serving Banana Cream Pie

1 hard-boiled egg
6 ounces low-sodium tomato juice

*Today's Takeaway Tip: It’s important to keep all kinds of textures in your food plan. This low-calorie, low-fat Banana Cream Pie’s smooth creamy texture and crisp crust will make your taste buds happy, but keep your waistline trim.

Day 26
Strawberry and Tofu Smoothie
1 rice cake with 2 teaspoons cashew butter

Spicy Bean Soup
1/2 cup sliced English cucumber and1/2 cup halved grape tomatoes drizzled with 2 teaspoons balsamic vinegar
3 whole wheat sesame breadsticks
4 dried plums

3 ounces baked tilapia
Seared Greens with Red Onion and Vinegar
1/2 cup barley cooked in reduced-sodium chicken broth
1 cup tossed salad drizzled with 1 teaspoon walnut oil and 2 teaspoons herb vinegar
1/2 cup sliced bananas topped with 1 tablespoon lite whipped topping

1/2 cup water-packed mixed fruit salad
1/2 cup low-fat cottage cheese with 1 tablespoon toasted slivered almonds

*Today's Takeaway Tip: Think dark when it comes to choosing your greens. Light colored greens like iceberg lettuce provide little nutrition. The chard used in Seared Greens with Red Onion and Vinegar is full of fiber, beta carotene and iron.

Day 27
1/2 whole wheat bagel with 1 ounce melted reduced-fat Jarlsberg cheese
1/2 cup sliced star fruit (also known as carambola)

3 ounces grilled shrimp
Beet and Mandarin Orange Salad with Mint
1 small whole grain roll
1 teaspoon canola margarine

Whole Wheat Spaghetti with Swiss Chard and Pecorino Cheese
Sautéed Green Beans and Pimento
1/2 cup sugar-free, fat-free frozen vanilla yogurt

2 cups air-popped popcorn
1 ounce lean turkey breast

*Today's Takeaway Tip: Beets are low in calories and provide significant amounts of folate (helpful in the prevention of heart disease), vitamin C and potassium. The carbohydrate count of beets is higher than many other vegetables, but beets are perfectly acceptable for a person with diabetes. Go ahead and enjoy the Beet and Mandarin Orange Salad with Mint, guilt-free.

Day 28
3 scrambled egg whites (scramble in 1 teaspoon olive oil, top with 1 tablespoon reduced-fat Cheddar cheese and 1 teaspoon chopped basil)
Blueberry Compote
1 cup fat-free milk

Open Face Lean Roast Beef Sandwich: (3 ounces lean roast beef, 1 romaine lettuce leaf, 1 slice tomato, 2 teaspoons Dijon honey mustard, 1 slice whole grain bread)
Carrot, Green Apple and Mint Salad

Wok-Sautéed Mushrooms and Tofu
1/2 cup cooked soba noodles
1/2 cup honeydew chunks sprinkled with 1 teaspoon lemon juice and 1 teaspoon minced crystallized ginger

2 tablespoons low-fat bean dip with 1 ounce baked tortilla chips
6 ounces sugar-free, non-fat raspberry yogurt

*Today's Takeaway Tip: Tofu adds a wonderful vegetarian option for your meal plan that's low in saturated fat and high in protein. One of the great things about tofu is its ability to absorb whatever flavors you add — in Wok-Sautéed Mushrooms and Tofu, the tofu takes on an Asian flavor.

Day 29
Grape Nut Parfait: (1 cup plain non-fat yogurt layered between 1/4 cup Grape Nut cereal and 1/2 sliced banana)
1 reduced-fat turkey sausage link

Picante Roast Beef Sandwich with Lime, Garlic and Chili
1/2 cup carrot sticks dipped into 2 tablespoons non-fat French dressing
1/4 papaya

Balsamic Chicken with Baby Spinach
1/2 cup steamed broccoli florets
1/2 cup pineapple chunks

6 ounces carrot juice
3 sugar-free chocolate crème sandwich cookies

*Today's Takeaway Tip: If you need help now and then getting in your daily allotment of vegetables, try a pure vegetable juice, like tomato juice. Vegetable juices will not raise your blood sugar as much as fruit juices and are lower in calories, too.

Day 30
Take to Work Scrambled Egg Breakfast Tortilla
1 small apple
1 cup fat-free milk

Honey Mustard Ham and Swiss: (2 ounces lean sliced ham, 1 ounce reduced-fat Swiss cheese, 2 slices tomato, 2 teaspoons honey mustard, 1 romaine lettuce leaf and 2 {one-ounce} slices whole wheat bread)
6 ounces low-sodium tomato juice
10 red grapes

Spaghetti alla Ceci
1 cup spinach leaves with 1/4 cup chopped radicchio, 1 small chopped tomato, 1/4 cup diced red onion and 2 tablespoons fat-free Italian dressing
1/2 cup sautéed zucchini (cooked with 1 teaspoon olive oil)
1/2 cup applesauce sprinkled with 1/4 teaspoon ground ginger

Watermelon Snack
2 whole wheat unsalted pretzel rods

*Today's Takeaway Tip: 1 cup watermelon supplies almost one quarter of your daily vitamin C needs. But keep in mind that watermelons lose vitamin C when cut, so prepare just prior to eating.

Friday, March 14, 2008

Week #3

Day 15
Cheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil)
1 (one-ounce) slice pumpernickel bread
1/2 cup fresh blackberries

Poached Salmon with Lemon Mint Tzatziki
3 whole wheat sesame breadsticks
1/2 cup sliced peaches with mint sprig

Edamame Garden Burger
1 small (2-ounce) whole wheat toasted bun
1 cup red leaf lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressing

2 small fresh apricots
1 cup fat-free milk

*Today's Takeaway Tip: You’ll see yogurt throughout this 30-day menu planner. It’s a wonderful source of calcium, high in protein and can substitute for cream and other high-fat ingredients. Used in the Poached Salmon with Lemon Tzatziki, it makes a creamy, satisfying sauce to the salmon without all the fat of other sauces.

Day 16
Apple Muffins
1/2 cup fat-free cottage cheese sprinkled with 1/4 teaspoon cinnamon

Vegetarian Sandwich: (3 tablespoons hummus, 2 slices tomato, 1/4 cup shredded carrots, 2 thin slices cucumber, 2 slices whole wheat bread)
1/2 cup reduced-sodium, low-fat vegetable soup
1/2 cup cantaloupe cubes with lime wedge

Baked Mahi Mahi with Wine and Herbs
1/2 cup roasted red potatoes
1/2 cup broiled eggplant
1/2 cup sliced papaya

Grilled Pita Triangles
1 ounce part-skim string cheese

*Today's Takeaway Tip: Go vegetarian! By eating naturally low-in-fat vegetarian foods like beans and grains, you can slash your saturated fat content while adding tons of fiber to your diet. Foods like hummus provide a rich taste without guilt.

Day 17
1/2 cup cooked oatmeal sprinkled with 1/4 teaspoon each cinnamon and nutmeg
1/2 sliced banana
1 cup fat-free milk

Minestrone Soup with Pasta, Beans and Vegetables
1 cup romaine lettuce, 1 teaspoon Parmesan cheese, 1/2 cup halved cherry tomatoes tossed with 2 tablespoons non-fat Caesar dressing
1 (one-ounce) sliced whole wheat Italian bread
3 dried apricot halves

Crispy Chicken Fingers
Coleslaw: (1/2 cup shredded green cabbage, 1/4 cup shredded carrots, 2 tablespoons minced red onion, 1/2 teaspoon poppy seeds tossed with 2 teaspoons olive oil and 2 teaspoons apple cider vinegar)
1/2 small baked potato topped with 1 tablespoon tomato salsa
1/2 cup sugar-free, fat-free frozen peach yogurt

1 ounce shelled walnuts
1 rice cake spread with 2 teaspoons sugar-free raspberry jam

*Today's Takeaway Tip: If you love the taste of fried foods, but can’t afford the calories and fat, learn the art of substitution. Crispy Chicken Fingers, which is cereal-coated and baked, gives the texture of fried chicken without the risk of added pounds!

Day 18
1 small whole wheat muffin
1 teaspoon canola margarine
1/2 cup sugar-free, fat-free lemon yogurt topped with 1/2 cup raspberries

Slow-Roasted Salmon with Cucumber Dill Salad
1/2 toasted English muffin
1 peeled and sliced kiwi

Thai Style Shrimp Stir-Fry with Tomatoes and Basil
1/2 cup cooked brown rice (cook in low-sodium chicken broth)
1 all-fruit frozen juice bar

1/2 apple spread with 2 teaspoons reduced-fat peanut butter
1 ounce baked low-fat tortilla chips with 2 tablespoons salsa

*Today's Takeaway Tip: Kiwi is an excellent source of vitamin C (an important antioxidant that may prevent heart disease), fiber and potassium. In fact, kiwis supply more potassium than a medium banana!

Day 19
Open Faced Egg and Tomato Sandwich: (1 poached egg, 1 slice tomato, 1 slice cooked Canadian bacon or 1 {one-ounce} slice turkey)
1/2 toasted whole wheat English muffin
1/2 cup fresh poached figs (simmer figs in equal parts apple juice and water, seasoned with a cinnamon stick and clove or two until soft, serve with poaching liquid)
1 cup fat-free milk

1 cup low-fat, low-sodium black bean soup topped with 1 tablespoon low-fat sour cream
4 baked tortilla chips
1/2 cup carrot sticks dipped in 1 tablespoon non-fat Ranch dressing
1/2 cup water-packed mandarin oranges

Snapper with Roasted Grape Tomatoes, Garlic and Basil
1/2 cup cooked whole wheat couscous
Spinach salad: (1 cup spinach leaves, 2 slices red onion, 1/4 cup sliced mushrooms, 1 tablespoon sliced toasted almonds and 2 tablespoons non-fat Italian salad dressing)
3 sugar-free vanilla sandwich crème cookies

2 tablespoons Chunky Guacamole with 1 ounce whole wheat crackers
1 cup plain non-fat yogurt mixed with 2 teaspoons sugar-free strawberry jam

*Today's Takeaway Tip: While watching your quantity of fat is important, it is equally important to look at the quality. The avocados in the Chunky Guacamole are an excellent source of monounsaturated fat, the type that is good for your cholesterol. Moreover, the avocado is a source of lutein, a phytochemical that seems to help prevent age-related macular degeneration. This may be important for people with diabetes who may have eye problems associated with the disease.

Day 20
1 ounce Shredded Wheat Cereal
1 ounce cooked turkey bacon
1/2 cup blueberries
1/2 cup fat-free milk

Chopped Nicoise Salad
1 small whole grain roll with 1 teaspoon canola oil margarine
1/2 cup (no sugar added) applesauce with 1/4 teaspoon ground ginger, served warm

Chicken Cacciatore
1/2 cup whole wheat fusilli pasta
1/2 cup sautéed broccolini topped with 1 tablespoon toasted pine nuts
1/2 peach sprinkled with 2 teaspoons unsweetened toasted coconut

Hot Chocolate
1 ounce whole wheat pretzels dipped in Dijon mustard

*Today's Takeaway Tip: Decadent foods like chocolate are not off limits. The creamy Hot Chocolate is a perfect example of a how to enjoy a small amount of a rich food that is normally taboo. When combined with low-fat milk and bolstered with spices, chocolate is just a sip away.

Tuesday, March 11, 2008

2nd Week

Day 8
1/2 recipe Blueberry Blast Smoothie
1 slice (one-ounce) oatmeal bread
1 teaspoon canola margarine

Lentil and Rice Salad
Cherry Tomato and Zucchini Salad (1/2 cup each halved cherry tomatoes and zucchini cubes, drizzled with 2 teaspoons olive oil and 2 teaspoons balsamic vinegar)
1/2 cup fresh pineapple chunks

4 ounces grilled scallops
1/2 cup cooked quinoa
1/2 cup sautéed red and yellow peppers with onion (sauté red and yellow bell pepper strips with thinly sliced red onion in 1 teaspoon olive oil, sprinkle with ½ teaspoon dried basil)
1/2 cup sliced grapes tossed with 1/2 cup sugar-free, fat-free vanilla yogurt

1 ounce reduced-fat string cheese with 1 ounce whole grain crackers
1 cup low-fat, low-sodium vegetable soup

*Today's Takeaway Tip: Berry nice! Blueberries are loaded with antioxidants — more than most other fruits. In addition, blueberries rank low on the glycemic index, an indicator on how carbohydrates effect blood sugar levels. Foods with lower scores raise blood sugar less.

Day 9
1 small whole wheat waffle
1 tablespoon sugar-free maple syrup
1 ounce reduced-fat turkey sausage link
1/2 banana

3 ounces lean low-sodium ham slices
Waldorf Salad
1/2 toasted English muffin with 1 teaspoon canola margarine

Turkey Burgers with Tomato Corn Salsa
1/2 cup sautéed spinach
1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)

1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam
1 sugar-free, fat-free chocolate pudding

*Today's Takeaway Tip: The apples in Waldorf Salad are high in a fiber called pectin. This "soluble" fiber contributes to reduced cholesterol levels and helps you to feel full longer. Choosing low-calorie foods that keep you satisfied contribute to good weight control, an issue for many people with diabetes.

Day 10
1/2 cup hot wheat cereal mixed with:
1/4 cup grated apple
2 tablespoons raisins
1 tablespoon sliced toasted almonds
1 cup fat-free milk

Tabbouleh (with chicken)
1 cup tossed salad (butter lettuce, carrots and cherry tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)
1 nectarine

4 ounces baked halibut fillet
Garlicky Broccolini
1 small (three-ounces) baked potato with 2 tablespoons reduced-fat sour cream and chopped chives
1/2 cup sugar-free, fat-free frozen chocolate yogurt

1 ounce fat-free tortilla chips
1 ounce unsalted cashews

*Today's Takeaway Tip: Shake up your diet! Eating the same foods repeatedly not only causes boredom (one of the top reasons people abandon their healthy diets), but may also make it harder to lose weight. Trying broccolini, in the Garlicky Broccolini recipe, rather than the more familiar broccoli, makes your food plan that much more interesting!

Day 11
1 serving Mixed Berry Salad
1 (one-ounce) whole wheat roll
1 teaspoon canola margarine
1 cup fat-free milk

Manhattan Clam Chowder
1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing
1 (one-ounce) slice seven-grain bread

Grilled Chicken with Tomato Cucumber Salad
1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)
1/2 cup steamed snow peas
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)

1/2 cup mango chunks
1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam

*Today's Takeaway Tip: Great tasting food does not always require tons of salt, fat and sugar. Manhattan Clam Chowder is a good example of this - it tastes just as good as the cream-based version, but without the excess fat and calories.

Day 12
Healthy Carrot Muffin
1 ounce reduced-fat turkey sausage patty
1 cup fat-free milk

Tuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread
1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spice

Sicilian-Style Cauliflower with Whole Wheat Pasta
3 ounces grilled chicken
1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing
2 small plums

1/2 apple with 1 tablespoon reduced-fat peanut butter
1 ounce whole wheat pretzels
*Today's Takeaway Tip: Pasta took quite a beating during the low-carb craze. Truth is, a reasonable portion of whole wheat pasta, as prepared in Sicilian-Style Cauliflower with Whole Wheat Pasta, is high-fiber and filling; two pluses for people with diabetes. The key, as always, is portion size!

Day 13
Yogurt Granola Parfait: (1 cup plain non-fat yogurt, layered with 1/2 cup sliced bananas and 1/4 cup low-fat granola)

Chicken and Pasta Soup
1 ounce whole wheat crackers
1 cup tossed salad with watercress, sliced radishes and 2 tablespoons reduced-fat Italian dressing
3 whole wheat Fig Newton cookies

Linguine with Shrimp
1/2 cup sautéed broccoli
Mango Strawberry Snow Cones

6 ounces carrot juice
1 ounce whole wheat pita chips

*Today's Takeaway Tip: Fill up on soup! High water content foods, such as soup, fruits and vegetables, help you feel full and satisfied and help prevent overeating. The Chicken and Pasta Soup delivers in many ways: lots of water in both broth and vegetables, low in fat and high in flavor.

Day 14
Peach French Toast Bake
1 slice (one-ounce) Canadian bacon
1 cup fat-free milk

Greek Salad with Oregano Marinated Chicken
1 ounce whole wheat breadsticks
1/2 cup fresh cherries

Crab Cakes
1 small ear corn
1/2 cup sautéed kale ( sauté in 1 teaspoon olive oil)
1/2 cup fresh raspberries topped with 2 tablespoons sugar-free, fat-free lemon yogurt

2 ounces low-fat turkey slices rolled with 1 ounce reduced-fat Swiss cheese
1/2 cup sugar-free, fat-free tapioca pudding

*Today's Takeaway Tip: Tired of the same old breakfast? Spice it up with a treat like Peach French Toast Bake - you actually might forget that you're eating healthy! It's important to know that you can have some treats, especially if you can tailor them to your needs.

Sunday, March 9, 2008

First 7 Days

I didn't want to do one a day so I'm posting a week at a time. I hope you enjoy this information! I'd sure love to hear what you think and if you try any of the recipes!

Day 1
2 (four-inch) whole grain pancakes
1/2 cup mixed berries
2 teaspoons sugar-free maple syrup
1 cup fat-free milk

Herbed Chicken Soup with Spring Vegetables
1 cup tossed salad with 2 tablespoons low-calorie dressing
1 (one-ounce) whole grain roll
1 small apple

4 ounces grilled salmon
1/2 cup brown rice cooked with low-fat chicken broth
1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar
5 roasted asparagus spears
1 (one-ounce) slice rye bread

10 almonds
1/2 cup melon cubes tossed with 1 teaspoon lime juice

*Today's Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause feelings of hunger, irritability and low energy, high-fiber foods, such as the whole grain pancakes, whole grain roll and brown rice, will help you to have a happier and healthier day.

Day 2
1/2 broiled grapefruit
1 ounce ready-to-eat whole grain cereal
1/2 cup fat-free milk

Cheese Melt: 2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato
1 serving Jicama Salad
1 small peach

3 ounces lean grilled flank steak
1/2 cup baked sweet potato with 1 teaspoon canola oil margarine
1/2 cup steamed spinach
1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing
1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice halfway up the sides, bake in 375 degree oven for 30 to 40 minutes)

1 cup sugar-free, low-fat yogurt
1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter

*Today's Takeaway Tip: Use non-hydrogenated spreads, like canola margarine, for your potatoes, breads and other foods instead of butter or regular margarine. Canola margarine has no trans fats, a contributing factor for heart disease of which people with diabetes are at risk for.

Day 3
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta cheese, toasted
1 slice (one-ounce) cooked Canadian bacon
1/2 cup mango slices

3 ounces sliced turkey
Mushroom Barley and Roasted Asparagus Salad
1 small whole wheat pita bread
10 red grapes

3 ounces baked cod
1 serving Grilled Ratatouille
1/2 cup cooked whole wheat couscous
1 cup raw spinach tossed with 2 teaspoons olive oil and 2 teaspoons champagne vinegar
1/2 cup sugar-free, low-fat frozen yogurt

1/2 cup cooked edamame
1 cup fat-free milk

*Today's Takeaway Tip: Including more soy foods, like edamame, into your food plan may help lower cholesterol. High cholesterol plays a role in heart disease, a risk factor for people with diabetes.

Day 4
Tropical Fruit Compote: 1/2 cup mixed pineapple, kiwi and papaya cubes
1 small toasted whole wheat pita bread
2 teaspoons sugarless jam
1 cup fat-free milk

Escarole and Bean Soup
1 slice multigrain bread
1 cup tossed salad with 2 teaspoons low-calorie dressing
1/2 cup (no added sugar) applesauce, sprinkled with cinnamon

3 ounces grilled boneless pork loin chop
1/2 cup sautéed broccolini (sauté broccolini in 1 teaspoon olive oil)
1/2 cup roasted potatoes (leave peels on for extra fiber!)
Angel Food Cake with Mangoes

1 ounce whole wheat pretzels
1 hard-boiled egg

*Today's Takeaway Tip: Who says you can’t have your cake and eat it too? For people with diabetes, desserts like Angel Food Cake can be a "yes," especially when it’s paired with healthy vitamin C rich mangoes! Work with a registered dietitian to assist you in designing a plan that includes your favorite desserts.

Day 5
1 small (2-ounce) toasted whole wheat bagel
2 teaspoons reduced-fat cream cheese
2 slices tomato
1/2 cup sliced fresh strawberries
1/2 cup sugar-free, fat-free yogurt

Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing
1/2 cup red and yellow bell pepper strips
1 small peach

Grilled Chicken with Gremolata and Arugula Salad
1/2 cup cooked whole wheat couscous
1/2 cup cooked zucchini and yellow squash (sauté in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)
1 small orange, sliced

1 (1/2-cup) serving sugar-free vanilla pudding
2 cups air-popped popcorn

*Today's Takeaway Tip: Choose your greens wisely - the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!

Day 6
1/2 cup cooked sugar-free oatmeal, sprinkled with cinnamon
2 tablespoons raisins
1 cup fat-free milk

Halibut and Chickpea Salad
1 ounce whole grain crackers
2 small plums

1/2 grilled Cornish game hen
1/2 cup cooked wild rice
1/2 cup stir-fried broccoli with red bell pepper (stir-fry in 1 teaspoon canola oil in a wok over high heat)
1/2 cup mixed honeydew and cantaloupe chunks

3 whole wheat graham crackers
1 frozen fruit bar (all fruit, no sugar added)

*Today's Takeaway Tip: Make your diet full o’beans! The chickpeas added to the Halibut Salad are digested slowly, helping with good blood sugar control. In addition, beans offer an amazing protein value for the dollar, while lacking the artery-clogging fats and cholesterol of many other high-protein foods.

Day 7
1 small bran muffin
1 teaspoon canola oil margarine
1/2 cup blueberries sprinkled with 1/2 teaspoon lemon zest
1 cup fat-free milk

Pizza Muffin: 1 small whole wheat English muffin topped with 1/2 cup marinara sauce, 1/4 cup part-skim mozzarella cheese, 1 ounce reduced-fat turkey pepperoni and 2 slices zucchini, broiled until cheese melts
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing
2 tangerines

Grilled Tuna Steaks with Black Sesame Seeds
1/2 cup cooked udon or soba noodles
1/2 cup stir-fried snow peas
1/2 cup mango sorbet

6 ounces tomato juice
1 small whole wheat pita bread with 2 tablespoons hummus

*Today's Takeaway Tip: Tuna, with its meaty texture and steak-like quality, is ideal as a substitute for red meats. Tuna contains high levels of omega-3 fatty acids which are known to lower high blood cholesterol, a risk factor for people with diabetes.

Wednesday, March 5, 2008

Diabetes Meal Plan

30 Day Meal Plan for people with Diabetes

Planning healthy meals can be a challenge, but what if someone did all the work for you? Well ... almost all the work! Below is an entire month's worth of menus for every day of the week, including snacks. Many of the recipes are right here on the website to assist you in creating delicious meals with less effort and more flavor. The menus are designed based on the principles of diabetes management: fruits, vegetables, lean protein, whole grains with minimal use of added sugars, fats and salt. Each food is listed with a portion size -- one of the best keys to good blood sugar control. When using Food Network recipes, a portion is one serving of the recipe unless otherwise indicated. You may choose to regulate the amount of salt, sugar and fat in each recipe according your needs, or to substitute different fruits and vegetables that are in season. We suggest you work with a health professional to design the best food plan for you.

Look over the next few days to see the daily plans for what you should be eating.

Importance of Diabetes Knowledge

Okay, so this is a subject that is so important to me because my dad has Diabetes and I want to find all the information I can about how to improve his life and my own families as well. So here is the deal. I have found some stuff that I wanted to share with everyone. Here is the first listing and as I list any of the information and you might want some recipes that I list just let me know if I haven't already posted them. See my other post here.

Tuesday, March 4, 2008

Grilled Salad with Herbed Vinaigrette

From Food Network Kitchens

2 tablespoons white wine vinegar
1 fillet anchovy, minced, optional
1 teaspoon Dijon mustard
1 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
1/3 cup extra-virgin olive oil, plus more for brushing
1/4 cup roughly chopped parsley leaves
3 tablespoons chopped tarragon leaves
4 portobello mushrooms, stems removed and discarded
4 ripe plum tomatoes, halved 1 head romaine, quartered, root end attached

Preheat an outdoor grill to medium heat.

Whisk the vinegar with the anchovy, if using, mustard, salt, and pepper in a small bowl.
Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick vinaigrette. Whisk in the parsley and tarragon and set aside.

Lay the romaine, mushrooms, and tomatoes out on a sheet pan and lightly brush them with olive oil and season with salt and pepper. Place the mushrooms on the grill smooth side down. Grill until juices collect in the cap and mushrooms soften, about 3 minutes. Turn them over and cook until slightly charred around the edges and the center is very tender, about 3 minutes more. Put the tomatoes on the grill skin side down and grill until juicy and charred, about 6 minutes. Grill the romaine, turning to slightly char all sides, until the core end is tender, about 5 minutes.

Divide the wedges of romaine, mushroom caps, and tomatoes among 4 plates. Drizzle the vinaigrette over the salads and serve.

Copyright 2005 Television Food Network, G.P. All rights reserved.

Diabetes Post!

This is important to me to address because there is someone very dear to me that needs to learn how to eat better because he has diabetes. I actually think these guidelines are important for everyone whether you have diabetes or not.

Guidelines for eating well when you have Diabetes

10 tips for staying healthy:

1 ~ There are neither magic bullets nor forbidden foods in a diabetic diet--it's about making educated choices, practicing portion control and moderation and choosing nutritious foods the whole family can enjoy. Every day, include a variety of fruits and vegetables, lean proteins, healthy fats, and high-fiber whole grains and beans.

2 ~ Carbohydrates are the primary fuel for your body and brain. They also contribute most to your blood sugar and glucose levels. They're found in breads, grains, beans, fruits, vegetables and dairy products, as well as in table sugar, cakes, cookies, ice cream, and other sweets. Adults should aim for 50 to 60 grams of carbohydrates per meal, and 10 to 30 grams per snack.

3 ~ Sugar and sweets can be part of a diabetic diet, but should be combined with other foods to lessen their impact on blood sugar. If you choose to have dessert, plan ahead, substituting it for other carbohydrates in the meal (like pasta, rice, or bread). When preparing desserts, reduce the sugar, when possible, to about 1/3 to 1/2 of the original amount, or use sugar substitutes.

4 ~ High-fiber foods help stabilize blood sugar and lower cholesterol. Aim for 25 to 35 grams of fiber per day. High-fiber foods include oats and barley, whole grains, beans, nuts, fruits, and vegetables.

5 ~ For protein, select lean meats, seafood, low-fat dairy, 1 egg per day, or legumes (which includes beans, soy products, and peanut butter). Aim for 15 to 20% of your daily calories to be from protein (or 75 to 100 grams daily on a 2000 calorie per day diet). Any extra protein will be used as calories or stored as fat.

6 ~ Fats are a necessary part of any diet. With diabetes, excess weight and risk of heart disease are concerns, so managing fat intake is especially important. Avoid saturated fats, like those found in full-fat dairy, red meat, and chicken skin -- and also trans fats, found in commercially fried and processed foods. All fats, even the healthy ones, are high in calories, so use them sparingly.

7 ~ Water and other low-calorie beverages are the best ways to quench your thirst without adding excess calories and carbohydrates.

8 ~ If you drink alcohol, limit drinks to 1 per day for women and 2 per day for men, and always consume it with food.

9 ~ Weight loss and daily exercise lower blood sugar, blood pressure and cholesterol -- which in turn may lower amount of medication you need.

10 ~ Managing your diabetes is crucial. Work closely with your health care team, and if they have a Certified Diabetes Educator (CDE), sign up for classes. Schedule a session with a Registered Dietitian to work out an eating plan and to stay current on the latest research. And involve your family -- research shows that family support is one of the strongest predictors of successful management of diabetes.

I didn't want to make this into a 10 day thing because I wanted to be sure that the information was read at one time and thoroughly. I hope you enjoyed these tips. There will be more Diabetic recipes to follow!