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Recipes (139)

Healthy recipes and cooking advice by CalMWM Executive Chef (Shadow Chef) Jeff Huff. For our patients.

Wednesday, 10 April 2013 18:57

Blood Sugar Control Salad Dressing Recipe

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The other day I posted a blog regarding some current scientific research about vinegar and its potential to help regulate blood sugar. Today I have a quick and easy salad dressing recipe using vinegar so it's easy to implement it into your diet. Eating those healthy greens with this vinegar dressing also promotes additional great health benefits. I suggest using organic Bragg's Apple Cider Vinegar because it has all its nutrients intact. Include at least 2 teaspoons of vinegar with your dressing to reap its benefits for blood sugar and appetite control. If you don't eat a salad a day just mix some vinegar in a cup of water right before your meal (add stevia for sweetness if needed).

Blood Sugar Control Salad Dressing

Ingredients:

  • 1/2-3/4 cup of apple cider vinegar
  • 1 tsp of onion powder
  • 2 tbsp mustard
  • 2-3 cloves of garlic, minced
  • 1/2 tsp of dried thyme
  • 1/2 tsp of dried basil
  • Pinch of oregano
  • Salt and pepper to taste
  • Sweetener (stevia or Truvia, they are insulin sparing) to taste
  • Water as needed

Directions:

Add all ingredients except sweetener and water. Add them in last adjusting flavors to your own personal taste. The apple cider is a bit tart so these additions soften the tartness. Olive oil can be also added in as a healthy fat. Use desired amount of vinegar blend, add the olive oil and toss salad.

Nutrition:

Use vinegar blend freely. If adding in olive oil, remember 1 teaspoon equals 1 healthy fat equaling about 50 calories.

Thursday, 28 March 2013 08:23

Spring Holiday Menu Ideas

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Diet authorities all agree that the best advice for any occasion when you are trying to lose weight involves planning ahead in any way you can. You can stay on track with your food plan with this menu and still not feel deprived. Try some of these options for your spring holiday meal:

  • A lean ham with a low carb glaze: You can either find a lean ham without the glaze or purchase one which has the packet of glaze which you can just throw away. Then simply use a sugar-free apricot or orange marmalade. Or, try a spring lamb....
  • Lamb is generally a lean cut of meat and the tenderloin cut is especially lean. Instead of the sweet high carb traditional mint jelly, try a succulent spring lamb smothered generously with fresh herbs like fresh thyme, rosemary and fresh garlic. The fresh herbs make this a tantalizing taste pleasure.
  • Instead of high calorie mashed potatoes try the low calorie yet tasty Mashed Cauliflower recipe. It's taste tested and loved by many and it's a viable substitute for the traditional white mashed potatoes. Check it out: http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/cauliflowermash.htm
  • For vegetables have something special with some tender spring asparagus with Parmesan cheese, lemon zest and olive oil, cooked till tender or even over roasted.
  • Don't forget to have a crispy green salad with your meal. There are numerous low-fat and low-carb dressings dressing available almost anywhere these days without sacrificing taste. WaldenFarms.com has some great options to really save you both carbs and calories.

For motivation consider this quote by James Gordon: It's not that some people have willpower and some don't. It's that some people are ready to change and others are not. Are you ready to make healthier choices? And at the very least consider this holiday a maintenance day and just strive not to overeat.

Wednesday, 06 March 2013 15:08

Snow Pudding

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There are numerous recipes out there claiming to be a "Snow Pudding." This one has been adapted for both low carb and low calorie diets. And it's a perfect, light, anytime dessert or snack. And it's mostly protein!

Snow Pudding

Ingredients:

  • 1 tbsp plain gelatin powder
  • 1/4 cup cold water
  • 1 cup boiling water
  • Approved sweetener to equal a cup of sugar (Splenda or Pure Via)
  • Pinch of salt
  • 1/4 cup pure lemon juice (not bottled)
  • 3/4 cup egg white substitutes (do not use real egg whites)

Directions:

Mix the gelatin with the cold water in a large mixing bowl. Let mixture sit for about 2 minutes to soften. Add boiling water and stir to dissolve. Add the sweetener, salt, and lemon juice. Place the mixture uncovered in refrigerator to cool. Stir every 10 minutes or so, until it begins to thicken (this could take up to an hour. It can also be put in the freezer to hurry things up but be careful not to let it actually freeze). When thickened, beat gelatin mixture on high with a mixer until fully frothy, one to two minutes.

Then add egg white substitutes and beat until stiff. Transfer to other individual serving bowls or a single mold. Refrigerate. You can serve it any time, but it will set up well in about 15 minutes. Keeps well for several days. Serve with a dollop of Cool Whip, sugar-free jam, or fresh pureed fruit if desired.

Nutrition:

The entire recipe, without other topping condiments is only about 110 protein calories!

Tuesday, 05 February 2013 14:54

Eat Breakfast to Keep your Weight Off!

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Do you really want to keep your weight off? One simple thing you can do is to simply eat breakfast. And it doesn't have to be eggs! Studies from the National Weight Control Registry show that breakfast can be important in maintaining a healthy body weight. With over 5,000 members, this group has lost an average of 66 lbs and kept it off for 5.5 years. How many times do you hear of that happening? It reports that of all its successful members, 78% of them, eat breakfast every day. And this is only one of many reasons why you want to eat breakfast every day. Here's a recipe you can eat as part of a high protein low carb breakfast or even enjoy as a dessert depending on your tastes.

Thursday, 24 January 2013 12:00

Low Carb French Toast

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The hardest meal for a low carb dieter is usually breakfast. But how many eggs can a person eat in a week? Thank goodness for Julian Bakery (available online: http://www.julianbakery.com/smart-carb/?gclid=CKm6udiQ-rQCFSXZQgod7mIA3Q and at some better health food stores). Note their products are a bit on the pricey side but the good news is when they are frozen they can keep a long time. Most of them can fit easily into a low carb diet plan and many are also high in protein and fiber. They offer several low carb breads that are quite tasty although some people say they do need some "doctoring up."

Thursday, 27 December 2012 12:20

Creamy Guilt-Free Mocha

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While everyone else is enjoying their hot cocoa any dieter dieter can enjoy this creamy guilt-free moccha drink, hot or cold.

Wednesday, 19 December 2012 07:21

Breakfast Meatballs

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Meatballs are not just for dinner. Beat breakfast boredom on a low carb food plan with these! Make these ahead of time and freeze them. Then all you have to do is pop them into the microwave for a quick and easy meal of breakfast meatballs as you head out the door. 

Ingredients:

  • 1 lb lean ground meat (85% fat lean, 15% fat)
  • 2 lb leanest ground beef or turkey (95% lean, 5% fat)
  • ½ cup egg substitute
  • 2 tbsp minced onion
  • Additional dried onion flakes/chives if desired
  • 2-3 garlic cloves, minced
  • 8 oz non-fat or low-fat cheddar cheese, shredded 
  • salt and pepper to taste

Optional but better for more of a breakfast sausage like flavor:

  • 2 tsp dried sage
  • 2 tsp salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp dried marjoram
  • 1 tbsp brown sugar
  • red pepper flakes (about 1/8 tsp)
  • 1 pinch ground cloves

 

Directions:
Preheat oven to 350 degrees. Combine all ingredients and mix well. Roll into about 1 oz  small meatballs and place on a cookie sheet. Bake 20-25 minutes or until cooked. Wrap and freeze well after cooking. Note: different brands of cheese vary in calories, refer to the label for accurate calorie counts. Entire recipe makes about 50 meatballs.

Nutrition:

Calories: about 43 calories each

Protein: 28 grams for 4 ounces of meatballs

Wednesday, 12 December 2012 15:37

Crab Cakes

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Crab cakes aren't just for for special occasions. You can work them right into your everyday diet plan, without the excess calories. Here's how:

Monday, 03 December 2012 09:50

Easy Bake Chicken

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With the busy holidays ahead here is a nice easy bake chicken recipe you can make in a slow cooker and have it already to eat by the time you come back from work or holiday shopping. Get it ready the night before and then in the morning, plug it in, set it, and forget it, until you come home.

Thursday, 29 November 2012 08:28

Turkey Chili

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The cooler weather has arrived and there's nothing better than a nice warm bowl of chili after a hard day at work. Here's a low-carb zesty version.

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