Category Archives: BLOOD SUGAR DIET

ITALIAN WHITE BEANS AND RICE

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1/2 med onion, diced

2 med stalks celery, diced

3 cloves garlic, minced

2 tbs olive oil

1 (12 oz) can diced OR crushed tomatoes

1 (15 oz) can cannellini OR great northern beans, drained and rinsed

1/2 tsp parsley

1/2 tsp basil

1 c rice, cooked

1 tbs balsamic vinegar

In a lg skillet, saute onion, celery, and garlic in olive oil for 3-5 minutes until onion and celery are soft.

Reduce heat to med-low and add tomatoes, beans, parsley, and basil. Cover and simmer for 10 minutes, stirring occasionally.

Stir in cooked rice and balsamic vinegar and cook, uncovered, for a few minutes until liquid is absorbed.

4 servings

BUNLESS BLACK BEAN QUINOA BURGER

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1 tsp olive oil

1/2 med white onion, peeled and finely diced

1 tsp reduced-sodium soy sauce

2 cloves garlic, peeled and pressed

2 c cooked quinoa

1 c prepared black beans

1 c prepared black beans, pureed

1/4 cup ground flaxseed

1 tsp ground mustard

1/4 tsp smoked paprika

1 1/2 tsp sea salt

1 tsp shredded cheddar cheese (optional)

1  lg avocado, sliced

2 med roma tomatoes, sliced

4 tsp Dijon mustard

In a small skillet, heat olive oil over med heat. Add onion and saute slowly7-10 minutes. Add soy sauce and garlic and continue to cook 1-2 minutes.

Meanwhile, in a med bowl, combine quinoa, black beans, pureed black beans, and flaxseed, mixing well. Season with ground mustard, smoked paprika, and salt.

Form mixture into patties. Spray skillet with cooking spray or a small amount of olive oil and cook patties over med heat for 5 minutes. Flip patties and cook another 2-3 minutes. Top with shredded cheese if desired.

Remove from heat. Serve your bunless burger with avocado slices, tomato slices, and Dijon mustard.

8 servings

ONION ROASTED CHICKPEAS

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1 med red onion, peeled and finely diced

3 med green onions, chopped

2 tbs olive oil

1 (15 oz) can chickpeas, drained and rinsed

1/2 tsp sea salt

1 tbs garlic powder

In a med saucepan, saute red and green onions in olive oil over med-high heat until lightly browned, about 5-7 minutes.

add chickpeas and saute 2-4 minutes.

season with salt and garlic powder and serve.

4 servings

WINTER VEGETABLE CASSEROLE

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3 tbs butter

3 tbs flour

1/2 tsp salt

1/4 tsp ground white pepper

1 1/2 c low-fat milk OR milk substitute

1 1/2 med white potatoes, thinly sliced

1 1/2 med sweet potatoes, thinly sliced

1 c peeled, sliced parsnips

1 c sliced turnips

1/2 c chopped white onion

Preheat oven to 350 degrees. Spray a 2-qt casserole dish with cooking spray.

In a small saucepan over low heat, melt butter, add flour, salt, and pepper to make a roux. Gradually stir in milk with a wire whisk.

Bring to a boil, stirring constantly, until milk mixture has thickened into a sauce, about 10 minutes. Remove from heat.

Arrange 1/2 of sliced vegetables in casserole dish; top with 1/2 chopped onion and white sauce, repeat to make second layer. Cover and cook in preheated oven for 45 minutes. Uncover and continue to cook until all veggies are tender, about 60-70 minutes.

Let casserole stand 10 minutes before serving.

6 servings

 

 

 

MASHED CAULIFLOWER

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florets from 1 head cauliflower

2 cloves garlic, peeled

1 tbs smart balance buttery spread

1/4 c feta cheese

1/4 c shredded cheddar cheese

1/4 tsp sea salt

1/4 tsp ground black pepper

In a med pot, boil water, add cauliflower and garlic, then return to a boil and cook 10 minutes.

Transfer cauliflower, garlic, and remaining ingredients to a food processor and blend until desired consistency is reached.

4 servings

FRESH ROASTED GREEN BEANS

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1 lb fresh green beans, ends trimmed

3 tsp olive oil

1 tsp sea salt

1/2 tsp garlic powder

1/2 tsp onion powder

Preheat oven to 400 degrees.

Arrange green beans in a single layer on a baking sheet. Dress with olive oil, salt,  garlic powder, and onion powder.

Bake 15-20 minutes, stirring halfway through cooking time.

6 servings

CINNAMON SWEET POTATOES

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4 med sweet potatoes, peeled and sliced into 1/8″ circles

2 med apples, cored and thinly sliced

1/4 c diced dried apricots

juice of 1 med lemon

1/3 c honey

1/2 c apple cider

1 tsp cinnamon

1/2 c chopped walnuts

Preheat oven to 400 degrees. Spray an 8″x12″ baking dish with cooking spray.

Layer sweet potato slices, then apple slices, repeating until both apples and sweet potatoes are arranged. Top with apricots.

In a small mixing bowl, whisk together lemon juice, honey, apple cider, and cinnamon. Pour the mixture over the potatoes.

Cover with foil and bake 35-40 minutes, then remove foil, top with walnuts, and bake an additional 10-15 minutes until potatoes are soft and lightly browned. Remove from over and cool 10 minutes before serving.

6 servings

 

QUICK-ROASTED CARROTS

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1 lb carrots, peeled and cut into thin sticks

1 tbs olive oil

1/2 tsp sea salt

1 tbs garlic powder

Preheat oven to 400 degrees. Arrange carrots in a single layer on a cookie sheet, then drizzle with olive oil, using hands to toss and coat carrots evenly.

Sprinkle with salt and garlic powder. Bake 20-25 minutes until soft and lightly browned. Shake pan halfway through to turn carrots.

4 servings

BALSAMIC BRUSSELS

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1 med red onion, peeled and diced

4 tbs olive oil, divided

4 c quartered brussels sprouts

1 tbs balsamic vinegar

1 tbs Dijon mustard

1 tsp garlic powder

In a med saucepan, saute onion in 2 tbs olive oil over med heat. Stir onion frequently until browned, approximately 5-10 minutes.

Add brussels sprouts to pan and stir occasionally until soft and caramelized, about 10-15 minutes.

Meanwhile, in a small bowl, whisk together remaining 2 tbs olive oil with vinegar, mustard, and garlic powder. Pour over brussels sprouts and cook 1 additional minute.

4 servings

HONEY CINNAMON PUMPKIN SOUP

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1 med white onion, peeled and diced

4 med apples, cored and diced

4 cloves garlic, peeled and pressed

1 tsp olive oil

1/4 c water

1 (15 oz) can pumpkin

4 c vegetable broth

1/2 tsp cinnamon

1/2 tsp honey

In a med saucepan, saute onion, apples, and garlic in olive oil over med-high heat 3-4 minutes. Add water, bring to a boil, then cover and simmer approximately 8 minutes until soft. Remove from heat and allow to cool , then puree mixture.

In a lg pot over med-low heat, combine apple mixture, pumpkin, broth, and cinnamon. Cover and cook 10-15 minutes. Drizzle with honey and serve.

6 servings