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Spinach Pancake Recipe

A few months ago I was the kind of girl who liked fast-food and easy meals. Even with type one diabetes, I always enjoyed to eat these foods, and my blood glucose didn’t liked that. One day my best diabuddy spent a season staying at my house and she was the opposite of me. She likes everything green and healthy! Her bg is so wonderful that made me a bit jealous.
She challenged me to eat like her for the week and see the results on my body and on my bg, and I did. It was shocking! I actually liked to live like that. Eating heathy food helped me control my diabetes and my weight better! In 1 month I lost almost almost 8 pounds!
The secret is to make the foods that you like, but with the right and healthy ingredients! That’s how I created this delicious spinach pancake recipe! I hope you all like it!
Ingredients
  • 5 tablespoons of flour of your preference (whole, oats, etc.). I used oat flakes!
  • 2 tablespoons of chia
  • 3 eggs
  • 150ml of milk
  • 1 teaspoon of coconut oil
  • 5 sauces of spinach
  • Salt to taste
Directions:
1st part
  1. Beat the flour with the chia in the blender first until forming a mixed flour.
  2. Add eggs, milk and coconut oil. Beat until smooth.
  3. Chop the spinach into small pieces (If you have a chopping device, it is very useful).
  4. Add the chopped spinach in the blender and salt.
  5. Beat for 1 minute.
2nd part
  1. In one form, grease the frying pan with a minimum amount of oil.
  2. Put some of the dough in the skillet and when it is ready on one side, turn to cook the opposite side.
  3. Fill with the filling of your preference.
Total Portions: 5
Total Carbohydrates: 50
Carbohydrates per portion: 10
Have a great meal!

The Perfect Paleo Waffle

When Saturday and Sunday roll around, I love waking up and making waffles; they are my favorite weekend treat. Having little bite-sized pieces makes my sense of creativity feel endless- from dipping it in dark chocolate to adding a variety of fruit to my new favorite or sprinkling any type of nut spread. My current obsession is any nut butter from Wild Friends. If you have not heard of Wild Friends, I suggest checking them out my favorites are Chocolate Almond Butter, Cinnamon Raisin Peanut Butter, and Chocolate Coconut Peanut Butter.

These are the only flavors I have tried and I LOVE them all so much, I simply cannot choose between them. If you have not had Wild Friends, I suggest trying them and letting us know which flavor is YOUR favorite. If you have, can you give us suggestions as to which flavor we should try next?!

Ingredients:

  • 3 egg yolks
  • 3 egg whites
  • ¼ cup coconut or nut milk
  • 1 cup gluten free flour (substitutes; almond or brown rice)
  • 1 teaspoon maple syrup
  • 2 tablespoons coconut oil, melted
  • Pinch of salt for taste

Toppings:

  • Wild Friends Chocolate Almond Butter
  • Strawberries
  • Blueberries

Directions:

  • Preheat the waffle iron
  • In a medium bowl, whisk the egg yolks and milk or choice
  • Add in flour and pinch of salt. Combine until smooth, once smooth add in the coconut oil
  • Whisk egg whites for roughly one minute
  • Combine egg whites and batter until smooth
  • Add maple syrup, mix well
  • Scoop desired amount onto a preheated and greased waffle iron
  • Cook until golden

Prep Time: 10 mins
Cook Time: 10 – 15 mins
Total Time: 20 – 25 mins
Serving Size: 4
Calories: 320

Spice Up Your Coffee: Preservative-Free Homemade Coffee Creamers And More!

For some, a hot cup of morning coffee is the best part of waking up. It gets even better when delicious creamers are added to the mix. They are perfect for savoring seasonal flavors while lightening up your java. But when store-bought creamers boast a full roster of mysterious ingredients, you might be wondering if there is a healthier option.

This is where homemade coffee creamer recipes come in. By making your own, you can have full control over the ingredients. Moreover, you can adjust the flavors to fit your preferences and dietary restrictions. And with dairy-free foods becoming increasingly popular, it is worth checking out the list of nontraditional possibilities. To top it off, homemade coffee creamers are budget-friendly, healthy, and easy to make. Read on to learn how to do it yourself.

All About Nondairy Milks

In recent years, nondairy milks have become the highlight of the food industry. This surge in popularity is a result of increased consumer knowledge across several areas. People are learning more about the dairy industry and traditional production practices. Additionally, the health benefits of no-dairy alternatives have garnered significant attention. Consumers are embracing different types of diets, lifestyles, and preferences. Many are also acknowledging the prevalence of lactose intolerance, a condition impacting more than 65 percent of the world’s human population.1 Some individuals are allergic to dairy or simply do not like the taste. Thus, the industry has begun to focus on milks created from sources other than mammals.

Currently, the most popular nondairy options are soy, coconut, and almond milk. Many cafés and restaurants keep these options in stock. Other versions include cashew, rice, and pea protein milk. Unsurprisingly, these nondairy milks taste different from traditional cow’s milk. Each has a distinctive flavor that may take some getting used to. The consistency and color may also differ. And since these alternatives are specialty milks, the price points are often a bit higher. However, for most consumers, this is a decent trade-off for the nutritional value and dietary accommodations. It also makes it easier to enjoy foods that typically call for dairy – examples include oatmeal and milkshakes. And if you’re a coffee drinker, you’ll be happy to know that flavored creamers can also be made in the same way with nondairy milks.

How to Make Homemade Coffee Creamers

Store-bought creamers might be inexpensive, but they come with a price that doesn’t have to do with money. Often, they are full of preservatives, processed sugars, and sodium. Commercial creamers are typically dyed with artificial coloring; flavoring from real ingredients is seldom used. Luckily, you can make coffee creamer right in your own kitchen.

How To:

Over medium heat, combine 2 cups nondairy milk and 2-4 teaspoons of brown sugar, honey, or maple syrup in a stainless-steel pot. Feel free to adjust the amount of sweetener per your preference. Continue stirring until the liquid is uniform. Keep a close eye on the creamer to make sure it doesn’t boil. If you are making a flavored variation, simply mix in the additional ingredients indicated by the recipe.

Cinnamon Vanilla Creamer

This simple version brings together two classic favorites. The finished product will offer a medley of warm and cozy flavors that complement the best notes of coffee.

  • ½ teaspoon cinnamon
  • 1 tablespoon vanilla extract

Pumpkin Pie Creamer

Embrace the best of autumn with this pumpkin pie version. This is a perfect quick fix when you’re craving a pumpkin spice latte. If you want to use the freshest ingredients possible, swap out the canned pumpkin with fresh butternut squash puree. The flavor is practically identical.

  • 2 tablespoons canned pumpkin puree
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon pumpkin pie spice
  • 1 tablespoon vanilla extract

Peppermint Vanilla Creamer

Take it up a notch with a generous dose of mint flavor. It’s an excellent way to create a holiday-inspired beverage on a chilly morning. Top it off with coconut whipped cream and dark chocolate flakes for a luscious treat.

  • 1 tablespoon peppermint extract
  • 1 tablespoon vanilla extract

Hazelnut Chocolate Creamer

Hazelnut is a classic creamer flavor that can be enjoyed all year round. You can also use almond extract instead of hazelnut for a slightly different taste.

  • ¼ cup dark chocolate chips
  • 1 tablespoon hazelnut extract
  • ½ tablespoon vanilla extract

Nontraditional Sweeteners

If your taste buds are craving more, you can add another sweetener. The traditional choice is white table sugar. These days, however, cafés and restaurants cater to consumers’ need for alternative options. For example, raw sugar is commonly available for people who want the most natural option possible. This sugar is the most earth-friendly as it requires the least processing and chemicals. Brown sugar, which contains molasses, boasts a distinct flavor that some love. Low-calorie artificial sweeteners such as Splenda and Equal have also become increasingly common. And while there have been debates regarding the safety of these synthetic sugars, they are widely available at food establishments.

Clearly, there are many choices out there. But when you are making a homemade coffee creamer, it’s likely that you also care about your sweetener of choice. If you want to leave room for experimentation, prepare your creamer with less sweetener than the recipe calls for. This way, you will have the space to adjust the taste with each cup.

Keep it simple with all-natural alternatives. Honey is simple, healthy, and tasty. Buy local honey whenever possible; it’s an easy way to support local beekeepers.

Agave nectar is sweeter than honey and doubles as an excellent option for vegans. Molasses does not have as many calories as white sugar and offers a distinctive taste that is adored by many. You can even opt for dairy-free butter made of olive or coconut oil. This new substitute has stolen the spotlight as a healthy choice that creates a creamy, luscious consistency. Maple syrup is another unique alternative. It is extremely high in sugar, however; it’s a good idea to use sparingly and mindfully.

As you can see, coffee offers ample room for customization. Don’t be afraid to play around with ingredients until you find a combination that works for your taste buds, preferences, and lifestyle. It’s a delicious way to bring out the best in every cup of coffee.


Original Article by PartSelect Lifestyle Blog

Written by Kirsten Nunez

Vegetarian Eggs Benedict: The Everything You Need To Know About Diabetes Cookbook

This hearty vegetarian dish will provide you with ample protein and carbohydrates to help you make it through the morning. If you’re not sensitive to dairy, you can also add mozzarella cheese as a topping.

INGREDIENTS:

  • 2 tablespoons extra virgin olive oil
  • 1 zucchini (courgette), diced
  • 1 tomato, diced
  • 1 cup (160 g) frozen chopped spinach
  • ¼ cup (25 g) pitted black olives, sliced
  • ½ teaspoon
  • dried rosemary
  • 4 eggs
  • 2 gluten-free English muffins, split in half
  • Salt and freshly ground black pepper

Serves 2

  1. Heat the oil in a sauté pan over medium heat. Add the zucchini (courgette), tomato, spinach, olives, and rosemary, lightly season with salt and pepper, and sauté for about 5 minutes until the zucchini and tomato are softened and the spinach is heated through.
  1. Meanwhile, poach the eggs. Fill a skillet (frying pan) with water and bring the water to a low boil. Break the eggs directly into the simmering water and cook for about 4 minutes until the yolk is as you desire.
  1. While the eggs are poaching, toast the muffins in a toaster.
  1. To assemble, place two muffin halves on each plate and top each muffin half with some sautéed vegetables and a poached egg.

Per serving: 489 kcals, 27.7 g fat (1.2 g saturates), 30.3 g carbohydrate (6.9 g sugars), 25.1 g protein, 7.4 g fiber, 2.2 g salt


Recipe from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger, MD, PhD (CICO Books, $19.95) Photography © CICO Books

Spirulina Bowl Recipe

I love using spirulina as an additional source of protein in my diet, not to mention it contains a multitude of benefits. According to draxe.com, just one 3-gram serving of spirulina contains:

  • 60% protein and an excellent source of vitamins A, K1, K2, B12 and iron, manganese and chromium.
  • A rich source of health-giving phytonutrients such as carotenoids, GLA, SOD and phycocyanin.
  • 2800% more beta-carotene than carrots.
  • 3900% more iron than spinach!

The best part about this meal is that I have the versatility of making it in a smoothie or a bowl based on my preference for the morning!

spirulina

Ingredients:
1 banana
1 tsp spirulina
1 tbsp hemp seeds
1/4 pineapple
6 oz of coconut or nut milk

Toppings:
1 tbsp. chia seeds
1 tbsp. hemp seeds
Handful of pineapple
Handful of Almonds

Directions:

  • Add the banana, pineapple, spirulina, unsweetened coconut or nut milk and hemp seeds, to a blender. Blend until smooth, adding extra milk as needed to create your preferred consistency.
  • Pour the spirulina mixture into a bowl and top with sliced fruit, chia and hemp seeds, or any toppings you prefer.
  • If you prefer to make a smoothie, pour the mixture into a to-go cup.

ENJOY!

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