Quiche Bites

 Ingredients

6 Large Eggs 🥚 

1 Cup Heavy Cream

Pinch of Cayenne Pepper

1 1/2 cups of graded Cheddar Cheese

Optional Add Ins

Chopped Spinach 

Chopped Broccoli 🥦 

 Diced Onion 🧅 

Bacon 🥓 

Instructions

Preheat oven to 375 degrees

Whist together the eggs, then add the heavy cream and cayenne and whisk some more. Then add the spinach and combine. Add the cheese and combine. 

Add any add ins at this point  and then fill the muffin tins about 80%. 

Bake for 15-25 min. Check with a toothpick. Should come out clean. Remove from oven when done and let rest for about 5 min. 

BON APPETIT!!!

Cob Salad 🥗

4 servings

 Ingredients

(Diabetic Friendly)

2 Head of Romaine Lettuce 🥬 (Same)

6 Hard boiled Eggs 🥚 (3 Hard Boiled Eggs)

12 slices of Bacon 🥓 (NO Bacon)

2 Avocado 🥑 (1 Avocado)

2 oz of Blue Cheese 🧀 (1 oz of Blue Cheese)

7 oz of Grape Tomatoes 🍅 (6 oz of Grape Tomatoes)

You can make it a meal and add 8 oz of Boneless Skinless Chicken Breast

Healthy dressing home made recipe

1 oz Blue Cheese

1/3 cup of Buttermilk

1/3 cup of Mayonnaise

1/3 cup of Low Fat Sour Cream

1 Tablespoon of White Wine Vinegar 

1/4 teaspoon of Garlic Powder

Instructions

Chop everything up into bight size pieces and layer them how you choose. Mix before serving. 

Raspberry and Orange 🍊 Infused Water 💦

1 Cup of Raspberries (Energize)

 1 Orange 🍊 (Immune Support, Energize)

Generally, the advice is that you should drink eight glasses of water each day. But with Diabetes the urgency of consuming more water is doubled. The condition has a way of dehydrating you. This is especially true when blood glucose levels are on the rise. Here, drinking water helps flush out extra glucose and nourishes the body so it doesn’t get dehydrated.dehydrate.

As the name implies, detox water is aimed at detoxifying our bodies. Also known as infused water, water detox recipes are steeped with the flavors of various fruit, vegetable, and/or herbs, and since they are infused rather than blended or juiced, you’re able to reap the benefits (and flavor) without packing additional calories into your diet.

The World Health Organisation recommends that a person should not consume more than 6 teaspoons of sugar in a day. A single can of cola contains 35 gram or 7 teaspoons of sugar in each serving.

Strawberry 🍓, Basil 🌿 and Lemon 🍋 Infused Water 💦

 1/2 cup of Strawberries 🍓 (Stress Relief, Energize)

5 large Basil leaves 🌿 (Stress Relief, Anti Inflammatory, Fatigue)

1 Lemon 🍋 (Improves Digestion, Energize, Immune Support, Weight Loss, Skin Health)

Generally, the advice is that you should drink eight glasses of water each day. But with Diabetes the urgency of consuming more water is doubled. The condition has a way of dehydrating you. This is especially true when blood glucose levels are on the rise. Here, drinking water helps flush out extra glucose and nourishes the body so it doesn’t get dehydrated.dehydrate.

As the name implies, detox water is aimed at detoxifying our bodies. Also known as infused water, water detox recipes are steeped with the flavors of various fruit, vegetable, and/or herbs, and since they are infused rather than blended or juiced, you’re able to reap the benefits (and flavor) without packing additional calories into your diet.

The World Health Organisation recommends that a person should not consume more than 6 teaspoons of sugar in a day. A single can of cola contains 35 gram or 7 teaspoons of sugar in each serving.

Steak and Potato Tacos 🌮 with Chimichurri and Queso Fresco

 Ingredients (serves 2)

Chimichurri 2 oz.

Grape Tomatoes 4 oz.

Potatoes 4 oz.

Queso Fresco 1 oz.

Seasoned Salt Blend 1/2 tsp.

Whole Wheat Taco Tortillas 6

Sour Cream 1 oz. 

Steak Strips10 oz.

Directions

Coarsely chop potatoes. Halve tomatoes. Combine tomatoes and chimichurri sauce in a mixing bowl. Separate steak strips into a single layer and pat dry.

Chimichurri sauce

1 cup firmly packed fresh flat-leaf parsley, trimmed of thick stems

3-4 garlic cloves

2 Tbsps fresh oregano leaves (can sub 2 teaspoons dried oregano)

1/3 cup extra virgin olive oil

2 tablespoons red or white wine vinegar

1/2 teaspoon sea salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon red pepper flakes

Mix all these ingredients in a food processor.

Place a large non-stick pan over medium-high heat. Working in batches if necessary, add tortillas to hot, dry pan and heat through, 30-60 seconds per side. Remove from burner. Wrap heated tortillas in a clean towel or piece of foil to keep warm. Reserve pan; no need to wipe clean. To heat in a microwave instead, wrap tortillas in a damp paper towel and microwave until warm, 30-60 seconds.

Return pan used to heat tortillas to medium heat and add 1 Tbsp. olive oil. Add potatoes to hot pan. Stir occasionally until browned and tender. Add steak strips and seasoned salt. Stir often until no pink remains and steak reaches a minimum internal temperature of 145 degrees, 4-6 minutes. Remove from burner. Rest, 3 minutes.

Plate dish as pictured on front of card, filling tortillas with filling and topping with cheese, sour cream, and chimichurri tomatoes. 

Bon appétit!

Spicy Chicken with veggies 🌽 🍅 🥑

 

Ingredients

2 Skinless Boneless Chicken 🐓 Breasts (defrosted)

2 corn on the cob 🌽 or 1 can of corn

1 1/2 cup of grape tomatoes 🍅 

1 avocado 🥑 

A few springs of cilantro 🌿 or parsley 🌿 for garnish

Seasonings

1 1/2 tsp of Chili 🌶 Powder

1/4 tsp of Cumin

1/4 tsp of Garlic 🧄 Powder

1/8 tsp of Cayenne

1/4 tsp of Salt

Have everything set aside and ready

Smother the chicken in the mixed seasonings on both sides. Add 1 tbsp of extra virgin olive oil to a skillet, or in my case my Le Creuset braiser. About half way through squeeze half the lime on top. Cook until it is 165 degrees in each chicken. Whenever the pan gets to dry add a tbsp of water.

Do not clean the pan. You will be using these yummy spices to season the corn

Mix it up

Add your tomatoes 🍅 cut in half and mix

Let it cook until everything is cooked through and tomatoes are softened.

Plate the corn and tomatoes.....add the chicken on top...the avocado..the cilantro or parsley....squeeze the other half of the lime on top and add some queso fresco if you like.

BON APPETIT!!!!

Pasta with Chicken 🐓 and Broccoli 🥦 Pesto

Tonight’s dinner was the start of us changing our lifestyle. My husband got diagnosed with borderline diabetes and so the change had to happen. As a family we have gotten rid of all tempting foods in the house and went shopping for the healthy alternatives. Such as whole wheat flour and such. My mother is allergic to gluten so you will also see recipes in here for gluten free recipes when she is visiting. Time for our family to eat healthy!

 Ingredients

4 servings

2 cups broccoli florets

2 cups of pasta (I’m using whole wheat penne)

1/2 cup fresh basil leaves

5 tbsp shredded Parmesan cheese

2 tbsp chopped walnuts

1 1/2 tbsp extra virgin olive oil

2 cloves garlic, crushed and divided

1/2 tsp salt

6 oz of cooked chicken

1/4 tsp pepper

6 oz fresh baby spinach

1 cup grape tomatoes

Directions

Bring large saucepan of water to a boil. Add broccoli and cook for 3 min or until tender. Remove to a small bowl. Reserve the water.

Cook pasta according to package directions using the reserved water. Drain pasta and cover to keep warm.

Combine broccoli, basil, 3 tbsp of cheese, walnuts, oil, 1 clove and salt in food processor or blender. Process until smooth. In large bowl combine pasta and broccoli until combines. Cover to keep warm.

In skillet, heat over medium heat. Add chicken and pepper. Cook until done. I like to shred my chicken after and put it back on the skillet. Temperature must reach 165 degrees. 

Wilt spinach and cook tomatoes (halved), cook until spinach is wilted and tomatoes begin to soften. 

Add to pasta. Stir gently to combine

Divide pasta mixture evenly among four serving bowls. Top with remaining 2 tbsp of cheese.

BONAPPETIT!!

Artisan Bread 🍞

 First things first.

It’s important that you know that when you deal with bread you need to use grams or oz measurements. Not cups. This is because when making bread someone can have a heavy hand when measuring. Such as someone can sift their flour and others just put the cup in and take it out and some put the cup in and level the top. You will get different amounts with all 3. A good recipe will give you the grams and/or ounces. So invest in a scale for your baking. 

Second, when you make bread you will need to consider what kind you like. Meaning, knead or no knead. I will always do kneaded bread. In my opinion the kneaded bread is superior to the no knead bread. But if you are new to bread making. Go ahead and start with the no knead. It will take longer and may not rise as well as the kneaded bread but it will be far better that the bread you get from the super market. Give it a try, Your family and friends will be sooooo impressed. 

This recipe is a plain white loaf. Crusty outside with a soft airy inside. Exactly what you want.

Ingredients

Bread Flour 567 grams (100%)

Salt 11 grams (2%)

Instant Yeast 3.5 grams (0.65%)

Water (room temperature) 13.5 oz (68%)

(If you want to make a bigger batch or smaller batch use the bakers’ percentages.)

Directions

It’s good practice to have all your ingredients out before hand. If you don’t you may realize you have ran out of something and don’t have it, or you may not have enough. Plus everything is where you need it, when you need it. 

 Start by putting everything in the mixer bowl, flour first then the rest. I use my Kitchen Aid stand mixer. You can use a bow and your hands or a wooden spoon if you like. If you are using a mixer, use the dough hook.

Set the speed to low and let it run for a moment to start combining everything, then set it to medium speed and let it go another minute or two until combined. It will be a sticky dough when it is done. 

Take it out on to a floured counter. Put some flour on your hands to get it out. 

In this video I will show you how to knead a bread. (This video shows me kneading whole wheat, but the stretch and fold is the same. I do find that the white bread has a lot more stretch as is more sticky.)

After you have kneaded the bread you will have put it in the oiled bowl, covered and let it rest for about 60 min. It should double in size at this point.

Turn it upside down on a piece of parchment paper. Let it fall on its own.

Put some melted butter on top

Using a pastry brush gently brush it to cover the surface.

Make cuts into the dough so it can expand. You can do it however you like. Some do a couple parallel next to each other, some make an X, some make a tic tax toe like I have here. You can be creative here. 

BON APPETIT!!!

The Dirty Dozen

 Strawberries 🍓 

According to the Environmental Working Group, more than 90 percent of the strawberries sampled tested positive for two or more pesticides.

Spinach 🥬 

Spinach has more pesticide residue by weight (remember spinach leaves weigh very little) compared to any other produce tested. Relatively high concentrations of permethrin, a known neurotoxin, were found on many samples.

Kale 🥬 

Kale makes the list in 2019 for the first time in 10 years. Over 92 percent of conventional kale samples tested positive for two or more pesticide residues. 2009 was the last year the USDA provided testing data on kale until this year and some samples contained over 18 different pesticide residues. 60 percent of the kale samples tested had traces of DCPA (Dacthal) which is banned in the European Union and classified as a potential human carcinogen by the EPA.

Nectarines 🍑 

Almost all of the conventional nectarine samples, 94 percent, contained two or more pesticides. One sample even included residue from 15 different pesticides.

Apples 🍎 🍏 

Detectable pesticide residues were found on 90 percent of conventionally grown apples. A large majority of the samples, 80 percent, contained diphenylamine, a pesticide that's banned in Europe. Apples, like many of the other fruits and vegetables on this list, have a thin peel. The chemicals used in farming can easily pass through the peel to the flesh.

Grapes 🍇 

The conventional grape samples EWG tested contained an average of five different pesticide residues. More than 96 percent of all samples contained some traceable pesticide residues.

Peaches  🍑 

Like their cousin the nectarine, almost all of the conventional peach samples, a staggering 99 percent, contained pesticide residues. On average, conventional peaches were found to have residues of four different pesticides.

Cherries 🍒 

Conventional cherry samples had an average of five pesticides detected. A third of the cherries tested contained a potentially cancer-causing pesticide that is banned in Europe.

Pears 🍐 

Samples of conventionally grown pears were found to contain several pesticides in high concentrations, including fungicides and insecticides. Over half of the pear samples tested had residue from five or more pesticides.

Tomatoes 🍅 

The average conventionally grown tomato tested positive for nearly four types of pesticides. One sample even contained 15 various pesticides and breakdown products.

Celery 

Pesticides were found to be in more than 95 percent of conventional celery samples. Thirteen different pesticides were detected on one celery sample.

Potatoes 🥔 

By weight, conventional potatoes have more pesticide residues than any other crop tested by the Environmental Working Group. One pesticide, which has been reported to negatively impact the central nervous system, made up the bulk of the residues detected.

Peppers 🫑 

Although they usually only list 12 fruits and vegetables on the Dirty Dozen list, this year the Environmental Working Group chose to add hot peppers as an extra warning. During testing, nearly three-fourths of hot peppers were found to contain trace residues from highly toxic pesticides.

Resource

Lemon 🍋 and Cucumber 🥒 Infused Water 💦

  

1 Lemons 🍋 (Improves Digestion, Energize, Appetite Control, Heartburn, Skin Health)

1 cup of Cucumbers 🥒 (Improves Digestion, Skin Health, Anti Inflammatory )

Generally, the advice is that you should drink eight glasses of water 💦 each day. But with Diabetes the urgency of consuming more water is doubled. The condition has a way of dehydrating you. This is especially true when blood glucose levels are on the rise. Here, drinking water helps flush out extra glucose and nourishes the body so it doesn’t get dehydrated.dehydrate.

As the name implies, detox water is aimed at detoxifying our bodies. Also known as infused water, water detox recipes are steeped with the flavors of various fruit, vegetable, and/or herbs, and since they are infused rather than blended or juiced, you’re able to reap the benefits (and flavor) without packing additional calories into your diet.

The World Health Organisation recommends that a person should not consume more than 6 teaspoons of sugar in a day. A single can of cola contains 35 gram or 7 teaspoons of sugar in each serving.

BON APPETIT!!!

Strawberry 🍓 , Orange 🍊 and Lemon 🍋 infused water 💦

 

1 Orange 🍊 (Immune Support, Energize)

1 Lemon 🍋 (Improve Digestion, Energize)

10 Strawberries 🍓  (Stress Relief, Energize)

Generally, the advice is that you should drink eight glasses of water 💦  each day. But with Diabetes the urgency of consuming more water is doubled. The condition has a way of dehydrating you. This is especially true when blood glucose levels are on the rise. Here, drinking water helps flush out extra glucose and nourishes the body so it doesn’t get dehydrated.dehydrate.

As the name implies, detox water is aimed at detoxifying our bodies. Also known as infused water, water detox recipes are steeped with the flavors of various fruit, vegetable, and/or herbs, and since they are infused rather than blended or juiced, you’re able to reap the benefits (and flavor) without packing additional calories into your diet.

The World Health Organisation recommends that a person should not consume more than 6 teaspoons of sugar in a day. A single can of cola contains 35 gram or 7 teaspoons of sugar in each serving.

BON APPETIT!!!

Eggs 🥚 and Avocado 🥑 Toast

 

For years, eggs and avocados have been said to be high in cholesterol (eggs) and high fat (avocado). But they are both have incredible health benefits and should be in your diet. 

Eggs help with brain 🧠 function, keep eyes 👀 healthy. Did you know that eggs can ward off the leading cause of blindness?(macular degeneration)

Organic eggs are higher in nutrients when compared to non-organic eggs🥚 . Non-organic s eggs are produced from chicken that are exposed to in humane conditions and pumped full of antibiotics. Avocados 🥑 are rich in good fat. They can even help in preventing cancer.

Ingredients

1 Organic egg

1/4 Avocado

1 slice of whole wheat bread

Directions

Heat a non stick skillet over medium heat. Beat your egg while this is heating up. Cook until done. 

In another bowl smash the avocado .

Toast your bread, top with avocado and then egg. (Add a little Tabasco if you like heat)

BON APPETIT!!!

BBQ Chicken 🐓 Pizza

Serves 2

Ingredients

BBQ Sauce 3 oz. (I use Sweet Baby Ray’s)

Baby Arugula 1/2 oz.

Boneless Skinless Chicken Breast 2

Buttermilk Ranch Dressing 1 1/2 oz.

Naan Flatbreads 2

Red Onion 1

Shredded Cheddar Cheese 5 oz.

Preheat oven to 375

Directions

Peel and halve onion. Slice halves into thin strips. Pat chicken breasts dry.

Place chicken breasts on a baking sheet in the preheated oven for 25 min with a ending the pasture reaching 165 degrees. 

During this time, lets caramelize the onions. Place a pan on the stove to medium heat. Cut the onion into strips and add to the pan with a tsp of oil. Stir occasionally until browned. If pan because dry, add water (1 tbsp) at a time. Remove from burner when done.

After your chicken has reached the temperature, take out the chicken and let it rest on the cutting board to let the juices return. Then cut how you like for the pizza. I just chopped mine up. 

Place flatbreads on a baking sheet or do as I do and put them in your skillet. Slather the flatbreads with the bbq sauce. Put about 2 oz of cheese on each flatbread. Top with caramelized onions.

Then top with your chicken, the rest of the cheese and a pinch of pepper.

Bake in the same temp oven until flatbreads are crisp and cheese has melted, about 10 min. If you want a crispier crust put the pizza on the top rack with the baking sheet on lower rack to catch any drippings. 

Finish the pizza with arugula and a drizzle of buttermilk ranch dressing. 

BON APPETIT!!!