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PB&T Chocolate Pudding

If you live on the East Coast, chances are you are recovering from a snow day this morning. For us, there is no better time than a snow day to try out a new recipe! Besides, if you are going to stay in and cuddle up on the couch, why not make something sweet and healthy to indulge in?

Check out this recipe for my PB&T Chocolate Pudding, straight from “The Everything You Need To Know About Diabetes Cookbook!” The book features 70 healthy and delicious recipes to help you control your diabetes and weight loss, and I also help you navigate the key challenges of living with diabetes. Buy it here now!

Silken tofu gives this pudding body, and it adds protein too. Don’t worry, the addition of the cocoa powder and peanut butter means that no one will know you snuck in the tofu.

1 lb (450 g) silken tofu
1/3 cup (30 g) unsweetened cocoa powder
¼ cup (60 ml) maple syrup or agave nectar
1 tablespoon vanilla extract
3 tablespoons peanut butter

Serves 4–6 

  1. Combine all the ingredients in a food processor or blender and blend until smooth.
  2. Pour the pudding mixture into mini cups or bowls and enjoy.

Per serving (if serves 6): 216 kcals, 12.5 g fat (3.3 g saturates), 15.9 g carbohydrate (11.2 g sugars), 10.2 g protein, 2 g fiber, 0.2 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

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

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