Superfood Saturday – Mushrooms

For most people, mushrooms are either liked, or hated… no middle ground. Where do you stand on them?

I am one who loves them – raw or cooked! I especially appreciate that they are low-carb but high-fiber — that’s a Diabetic’s dream! 🙂

So many varieties… give them a chance!

Do you have a favorite recipe that calls for mushrooms?

mushrooms

Sweet Treat Saturday – Almond Butter Banana Cookies

Cookies.

I love them. I never really did, save for a few specific ones, until Diabetes crossed my path. And then suddenly, cookies, everywhere. And I wanted more, of all of them.

What’s a girl to do!? Well, for starters, exercise some self control. But in addition to that, it really helped me to do some searching for cookie recipes that I could enjoy without too much guilt.

Yes, it’s true… there ARE healthier cookies out there!

This recipe is one of them, and they are delicious! It’s only 5 ingredients (I personally shy away from things that have tons of ingredients – I am a simple girl!), no added sugars, and give you some healthy fats and fibers!

It’s awesome to have a treat you can enjoy, but as the recipe advises, don’t eat them all in one sitting! 😉

Almond Butter Banana Cookies

(Almost) Sugar Free Saturday – Cinnamon Roll Muffins

I have never met a Cinnamon roll I didn’t like. The struggle is really real… they are one of my weaknesses, especially when still warm…. they just.. ohh… sooo good.

Sorry, lost my train of thought there! BUT… as good as they are, most versions aren’t healthy, and have high sugar and carb counts. I know, it makes ME sad too.

Healthier recipes to the rescue! 🙂

Ingredients
  • ž cup heavy cream or milk
  • 1 Tbsp apple cider vinegar
  • 1 ½ cups sunflower seed meal or almond flour
  • ½ cup ground flaxseed
  • Âź cup coconut flour
  • 2 tsp xanthan gum
  • 2 tsp baking powder
  • ½ teaspoon salt
  • 1 tsp Allspice
  • 2 tsp ground Cinnamon
  • ½ cup butter
  • 1 Tbsp olive oil
  • 3 eggs
  • 1 Tbsp black strap molasses
  • ½ cup Swerve (Low glycemic sweetener safe for Diabetics)
Topping
  • ½ cup Swerve
  • 1 tsp ground Cinnamon
  • 3 Tbsp softened butter
Cream Cheese Icing
  • 4 oz softened cream cheese
  • 4 oz heavy cream
  • 1 tsp vanilla extract
Instructions
  1. Preheat the oven to 350°.
  2. Add the heavy cream and apple cider vinegar to small bowl. Set aside.
  3. Whisk together the next 8 dry ingredients in a large bowl and set aside.
  4. Add the butter, oil, eggs, molasses and 1/2 cup Swerve to a stand mixer and blend until incorporated well.
  5. Add the heavy cream and vinegar into the stand mixer and blend until smooth.
  6. Gradually pour in the dry ingredients into the stand mixer and blend until combined.
  7. Grease a 12 capacity muffin pan and pour batter evenly into each cup.
  8. In a small bowl stir the topping ingredients together and add spread about teaspoon to each muffin top.
  9. Bake 25 minutes.
  10. While they bake, mix the icing ingredients together in a stand mixer until smooth. Set aside.
  11. Allow muffins to cool about 5 minutes then loosen around edges with a butter knife.

Enjoy!

Almost sugar free cinnamon roll muffins

Superfood Saturday – Broccoli

Where are my broccoli-lovers? I know you are out there! Right?!Broccoli

I know many of us were grossed out by broccoli as a child, but hopefully we have all outgrown that? I mean, its such a powerful superfood, and so versatile! You can bake it, sautĂŠ it, enjoy it raw with hummus, or in a salad, use it as a pizza topping… so many ways to get the many vitamins and nutrients of Broccoli into your diet!

The sulphurophanes and other phytonutrients in broccoli may also lower your risk for cancer. These help to remove toxins from the body, get rid of free radicals and help stop the division of cancer cells. Eating broccoli may slow down the spread of cancer cells throughout the body.

Do you have a favorite recipe using broccoli? Do you like Broccoli? Have you always?

Me? I have always liked it (super pro-veggie child here, much to my mother’s delight!), but I like it a LOT more knowing its so loaded with benefits and healthy, and won’t jack up my blood sugars – ALWAYS a plus! 🙂

Tip Tuesday – Low Carb Veggies

In case it hasn’t been made abundantly clear… I LOVE VEGGIES.

DLife has put out their roundup of the best veggies for Diabetics – the ones with the lowest carb counts!

  • ARUGULA – It contains 2g of carbs in a 50-gram portion. One cup of arugula contains 1g of carbs.  It is rich in phytonutrients, which may reduce the risk of several kinds of cancers, including breast, stomach, and colon.
  • CUCUMBER – It contains 1g of carbs in a 50-gram portion. One-half cup of sliced cucumber contains 2g of carbs. The flesh of a cucumber is mostly water but also contains vitamin C and caffeic acid, both of which soothe skin irritations and reduce swelling. The skin is rich in fiber, magnesium, and potassium — a combination that may help lower blood pressure.
  • BROCCOLI RAAB – It contains 1g of carbs in a 50-gram portion. One-half cup of cooked broccoli raab (also spelled “rabe” and also sometimes called “rapini”) contains 3g of carbs. This immune-boosting vegetable is a rich source of lutein and zeaxanthin, which may help prevent macular degeneration. It’s also a great source of calcium, potassium, vitamin C, and bone-building vitamin K.
  • ICEBERG LETTUCE – It contains 2g of carbs in a 50-gram portion. One cup of shredded iceberg lettuce contains 2g of carbs. Iceberg lettuce is an excellent source of potassium, which has been shown to lower blood pressure, and manganese, which is essential for bone health and may help regulate blood sugar levels. It is also a good source of iron, calcium, magnesium, and phosphorus.
  • CELERY – It contains 2g of carbs in a 50-gram portion. Two medium stalks of celery contains 2.5g of carbs. Celery is an excellent source of vitamin C. It is also rich with nutrients such as phthalides, which may lower cholesterol and blood pressure, and coumarins, which may protect against some forms of cancer by preventing damage from free radicals.
  • WHITE MUSHROOMS – They contain 2g of carbs in a 50-gram portion. One-half cup of raw sliced white mushrooms contains 2g of carbs. Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients, and may help prevent cardiovascular disease.
  • RADISHES – They contain 2g of carbs in a 50-gram portion. One-half cup of sliced raw radishes contains 2g of carbs. Radishes are an excellent source of vitamin C and calcium. Like other cruciferous veggies, they are thought to have cancer fighting properties, and have been used as medicinal food for liver disorders.
  • TURNIPS – They contain 2g of carbs in a 50-gram portion. One-half cup of cooked turnips contains 4g of carbs. Turnips are especially high in cancer-fighting glucosinolates. Turnip greens are rich in antioxidants, including vitamins C and E, beta-carotene, and manganese. They are also a good source of vitamin K and omega-3 fatty acids, both of which have anti-inflammatory properties.
  • ROMAINE LETTUCE – It contains 2g of carbs in a 50-gram portion. One cup of shredded romaine lettuce contains 1.5g of carbs. Romaine lettuce is an excellent source of vitamin C and beta-carotene, which work together to prevent the oxidization of cholesterol. It is also rich in potassium, which has been shown to lower blood pressure. This makes romaine a heart-healthy vegetable.
  • ASPARAGUS – It contains 2g of carbs in a 50-gram portion. One-half cup of cooked asparagus contains 3.5g of carbs. Asparagus is an excellent source of anti-inflammatory phytonutrients and a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, zinc, manganese, and selenium. It may help reduce the risk of heart disease and regulate blood sugar because it is rich in fiber and B vitamins, which play a key role in the metabolism of sugar and starches.

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