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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!

Vegan Zucchini Chocolate Cake

What you’ll need:

Cake:

  • 280g shredded zucchini
    150g coconut oil
    260g spelt whole wheat flour
  • 100g coconut sugar
  • 1 tbsp vanilla extract
  • 1 tbsp baking powdrer
  • 3 tbsp chia seeds
  • 3 tbsp unsweetended cocoa powder
  • 1 tsp cinnamon
  • a pinch of salt

Chocolate topping:

  • 150 g dark vegan chocolate
  • 1 tsp coconut oil
  • 200 g coconut milk

Instructions:

  1. Preheat the oven to 200 degrees celsius
  2. Wash, peel and shred zucchini
  3. In a large mixing bowl, whisk together all the ingredients for the cake
  4. Line the baking form with parchement paper
  5. Evenly spread the cake mixture in the baking form
  6. Let it bake for 20-30 minutes (Tip: Use a toothpick & insert it into the cake. If it comes out clean, the cake is ready to be taken out oft he oven)
  7. Let the chocolate melt over low heat, then add the coconut milk and oil and stir together until well combined
  8. When the cake is ready, take it out of the oven and let it cool down completely – then evenly spread the chocolate topping, leave it to set and cut the cake into squares.
  9. Enjoy! ?

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

Seared Scottish Salmon + NYC Restaurant Week!

We are halfway into NYC Restaurant Week Winter 2017! We hope all of the New York locals have been enjoying the participating restaurants and #EatingWell. If you didn’t already know, one of our Lyfebulb Favorites is Brasserie Ruhlmann located in Rockefeller Center. Chef Laurent Tourondel is incredible, the food is exquisite, and the atmosphere is cozy and chic.

Until February 10th, Brasserie Ruhlmann will be offering a delicious, three-course prix-fixe menu in honor of Restaurant Week. At $42, this deal cannot be beat, and you won’t want to miss it!

They have kindly shared the recipe for their delicious seared Scottish salmon with wheat berry salad so that we could share it with you! Enjoy!

 Seared Scottish Salmon With Wheat Berry Salad

salmon

Salad Ingredients:

1cup Wheat berry
1cup Quinoa
1pc Avocado (diced)
1cup Butternut squash diced-.4 ounces small diced and blanched
½ cup Dried cranberries
¼ cup Candied orange
1 cup Kale
Champagne vinaigrette-4 tablespoons
1Tbs Chives
1Tbs Parsley

Wheat Berry Instructions:

Wheat berry’s- soaks them overnight to soften up. Place them in a small saucepot submerged in water with 3 springs of thyme. Cook on a medium-low heat until tender without making them burst. Let cool in water for 10 minutes after cook time. Strain and use.

Champagne vinaigrette- yields ¾ cups

Dijon mustard- 2 tablespoons
Champagne vinegar= ¼ cup
Lemon juice-2 tablespoons
Honey- 1 tablespoon
EVO- ½ cup
Thyme-1 tablespoon
Salt
Pepper

Vinaigrette Instructions:

  1. In a medium mixing bowl place mustard, vinegar, salt, pepper, thyme, honey and whisk together.
  2. Slowly whisk in the olive oil until the dressing is emulsified.

Candy Orange

Small dice 2 whole oranges and blanch 5 times in cold to hot water. On the final blanch with cold water add one cup of sugar and reduce until orange is sweet.

Add a piece of seared Scottish salmon and enjoy!


Make sure to follow us on Instagram (@Lyfebulb) and tag us in your delicious and healthy photos of restaurant week!

10 Benefits of Blueberries – Backed by Science (and 4 Delicious Blueberry Recipes)

Blueberries are an amazing fruit, both in terms of flavor and their incredible nutritional profile. They’re jam-packed with antioxidants – polyphenols, catechins, flavonols – along with lots of essential vitamins and nutrients.

Blueberries are actually rated at a 9,621 on the ORAC scale. The ORAC (Oxygen Radical Absorbance Capacity) measures the efficacy of a certain food or herb on preventing oxidation. This makes them one of the highest scoring foods in terms of antioxidants in the entire world.

blueberries-1

Here are 10 Benefits of Blueberries, as backed by science.

1. Blueberries can fight against aging
2. Blueberries protect you from neurodegenerative disease
3. Blueberries can help fight cancer!
4. Blueberries have more antioxidants than any other food
5. Blueberries can reverse DNA damage
6. Blueberries can help increase your body’s insulin sensitivity.
7. Blueberries are a vast source of cardiovascular benefits
8. Blueberries have been shown to make your brain function better
9. Blueberries have a significant impact on blood sugar
10. Blueberries can help your eyes function better

To read more in-depth about each of the listed benefits above, and to learn four delicious blueberry recipes, click here. 

Don’t forget to tag us on Instagram and Twitter (@Lyfebulb) and use the hashtag #EatWell to show us your healthy recipes! 

To contribute a post to Lyfebulb please e-mail contact@lyfebulb.com

Rainy Day Lentil And Vegetable Soup

It’s rainy and cold today, which calls for a warm pot of soup and a glowing fire in the fireplace. I love lentil soup, but most canned lentil and vegetable soups contain potatoes which only adds to the carbohydrate count without adding much nutrition. For that reason, I like to make my own. This particular recipe is more like a stew because it is thick with delicious vegetables! I used the prepackaged cooked lentils that can sometimes be found in the produce section of the supermarket or at Trader Joe’s. Their convenience and excellent taste can’t be beat! Feel free to add your favorite vegetables or substitute another dark, leafy green (in place of the kale), if you desire. Then curl up with a good book and a steaming cup of soup — it will warm your heart!

soup

Rainy Day Lentil & Vegetable Soup
(Makes about ten 1¼-cup servings)

2 teaspoons olive oil
1 medium onion, chopped
2 cups celery, sliced
3 carrots, sliced into half rounds
1 cup green beans, sliced
1 medium zucchini, sliced into quarter rounds
6-8 stalks asparagus, cut into 1″ pieces
1 teaspoon minced garlic
2 teaspoons dried parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
1 (14.5 oz.) can diced tomatoes
8 cups reduced sodium chicken or vegetable broth
2½ cups cooked lentils
4 cups kale, chopped
Salt and pepper to taste

1. Heat olive oil in a large dutch oven or stew pot. Add onion, carrot, celery, green beans, zucchini, asparagus, garlic and dried herbs. Cook, stirring occasionally, until onions are soft and translucent. Add tomatoes and broth and bring to a boil. Add lentils and kale and simmer for 30-40 minutes until vegetables are soft and kale has wilted. Adjust seasonings and serve.

Nutritional Information per serving: 111 calories, 20 g carbohydrate, 1 g total fat, 0 g saturated fat, 5.9 g fiber, 486 mg sodium, 8.5 g protein.

Original recipe by Kathy Sheehan, copyright 2010.

Recipe by Diabetics Rejoice! Read her amazing blog here, find her on Facebook here, and check out her website here!

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!

What You Should Know About Smoothie Ingredients

Smoothies have been around for decades and are touted as health beverages. They are loaded with vitamins, minerals, and antioxidants.  This versatile beverage allows everything to be added with standard ingredients such as fruits and vegetables, water, sweeteners, dairy products and crushed ice as the most common ones. When blended together, these elements make a smooth tasty beverage laden with essential vitamins and minerals in addition to powerful antioxidants that may prevent certain diseases.

Young stylish hipster girl walking on the street , drinking juice.

Fruits

Fruits on their own can be made into fruit smoothies and are sources of important vitamins such as A, B1, B2, B6, C and folate found in grapefruit, grapes, bananas or apples. They only vary in the amounts of vitamins found in each fruit with some values greater or lesser in others.  

Vegetables

One of the most popular beverages promoted as a health drink is a green smoothie. In addition to fruits, roughly 40 to 50% of the ingredients are composed of veggies rich in vitamins and minerals. As an example, leafy and dark vegetables (kale, spinach, dandelion, bok choy, Swiss chards, and collards) are fantastic sources of calcium and iron as well as vitamins A, C, K and folate B vitamin.

Liquids Base

Water, coconut water & milk, milk, yogurt, almond milk, and juices are used as a foundation base for smoothies. Your choice of liquids can enrich the flavors, taste, and consistency of a smoothie you are making. However, be aware that juices and liquids that are store-bought have been processed, underwent pasteurization and often include artificial vitamins. They lack nutrients and fiber that benefit you when ingesting smoothies.

Superfoods

The proliferation of superfoods has recently exploded with every conceivable nut, berry or vegetable praised for its health benefits. The sad news is there is no conclusive evidence suggesting that the antioxidant action of superfoods can benefit human health. Processed superfoods, in particular, will not provide sustained energy and are often hard to digest. More info can be found here.

Fats and Oils

In addition to the discussed ingredients of smoothies, spices and fats can be added to smoothies to enhance its taste. You might want to throw in cacao, cinnamon, chia seeds, coconut oil, almond butter, flax seeds, hemp seeds and acai powder. Again, caution should be exercised when consuming additional fats in smoothies.

The bottom line is, smoothies are wonderful beverages that can actually help you get your daily requirements of vitamins and minerals provided you only use fresh and raw ingredients. In this sense, every unprocessed food is a superfood that is a valuable part of a healthy diet.

Impress At Your Next Holiday Party With Cheap, Healthy Appetizers!

The holidays are fast approaching and with them come office parties, and evenings together with family and friends! As much fun as these parties are, they can become troublesome to your waistline – and your wallet! Creating fresh and delicious holiday appetizers that don’t break the bank can seem overwhelming, but we have you covered! These Cucumber Tuna Cups and Mexican Stuffed Mini Bell Peppers are sure to be a hit, and they won’t break the bank!

Cucumber Tuna Cups

cucumbertunacups

Preparing cucumbers in a specific way can result in a clever and delicious appetizer. Cut a cucumber into slices measuring 1½ inches thick. Use a spoon to hollow out each slice, creating a tiny bowl. Avoid inserting the spoon straight through the slice. Next, mix a simple tuna salad using canned tuna, mayonnaise, and a dash of salt and pepper. Add additional herbs and spices as desired. Fill each cucumber slice with a scoop of tuna for refreshing bite-sized goodies.

Spicy Version: Canned tuna, mayonnaise, hot sauce to taste.
California Version: Canned tuna, mashed avocado, bacon bits
Protein-Rich Version: Canned tuna, hummus.

Stuffed Mexican Mini Bell Peppers

minibellpepepers

For a tasty appetizer that’s easy to both make and eat, buy a batch of mini bell peppers. These colorful vegetables are excellent for livening up any table spread. Cut each bell pepper in half and remove the flesh with a spoon. Set aside on a plate or tray. In a separate bowl, combine your preferred choice of cheese, cooked meat and rice, vegetables, and spices. Fill the hollowed bell pepper halves with the mixture. Top with a generous sprinkling of cheese and spices. Grill for 8-9 minutes or until the sides of each pepper are lightly blackened. The peppers should be soft to the touch.

Mexican Version: Taco meat, avocado chunks, quinoa or rice, salsa.
Mediterranean Version: Tofu, spinach, feta cheese, olives.
Hawaiian Version: Ham, cheddar cheese, pineapple.

For a full list of Cheap DIY Party Appetizers that will impress at your next party, check out the full article on Fix.com

An Enhanced Fruit Bowl

I am always trying to live my healthiest life, Like most, I struggle daily maintaining a healthy but hearty diet. I need meals that are quick and easy so I can grab or throw it together quickly.

This enhanced fruit bowl with cacao nips satisfies my chocolate craving and the coconut adds a hint of sweetness – making it my go-to snack.

I hope you enjoy this quick and easy snack as much as I do!

fruit-bowl-ingredients

What you’ll need;

  • 1 small apple
  • 1 banana
  • ¼ cup pineapple
  • 1 tbsp. Chia Seeds
  • 1 tbsp. Cacao Nips
  • 2 tbsp. Unsweetened Coconut Flakes

fruitbowl

Prep time: 5 – 10 mins
Total Time:  5 – 10 mins
Serves: 1 -2 people
Average calories per bowl: 200 

Directions:

  1. Wash all produce thoroughly
  2. Cut produce to the desired size
  3. Sprinkle chia seeds, cacao nips, and unsweetened coconut flakes on top of your fruit
    *When I need a little extra sweetness I like to add a tbsp. of agave nectar or honey
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