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!

10 Health Benefits of Apples – Proven by Science (+ 5 Delicious Apple Recipes)

Apples are popular not just because of their simple, delicate flavors. While apples are delicious, and can span from very sweet to incredibly tart, they are also incredibly healthy.

Apples are loaded with healthy phytonutrients, vitamins, minerals and antioxidants. Phytonutrients are plant-based compounds that can only be obtained through eating fruits and vegetables. They’re typically very good for your immune system. Vitamins and minerals give structure to our bodies and the systems operating within. Antioxidants help our body function more efficiently and prevent oxidative damage, which is what makes us age.

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Apples have been hailed for helping heal the body for centuries, but scientific method has only recently been able to extensively study the fruit. Many of the most important claims made about apples turned out to be true.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

Apples can help with anything from repairing damaged tissues that can impair strength or vision, to maintaining a proper electrical current to the brain so it can communicate effectively.

A particular nutrient of interest in apples is vitamin C. Scurvy – a deficiency of vitamin C – is a disease that often conjures images of swashbuckling pirates with missing teeth, bad gums, and scabbed arms. These are all symptoms of vitamin C deficiency, which often happened to seamen on long voyages when deprived of fresh food.

Why is vitamin C so important?

What’s the good thing about knowing the symptoms of scurvy? Almost everything vitamin C deficiency causes, can be reversed and, in healthy people, made even healthier – simply by eating a good supply of the vitamin Vitamin C. Vitamin C is a powerful antioxidant and is responsible for a lot of the health benefits you’ll find in apples – stronger grums, healthier skin, and strong teeth just to name a few!

Considering apples are incredibly well-known for being healthy, it’s surprising how few nutrients they have in them. A lot of their nutritional value is from the single, potent vitamin/antioxidant that is vitamin C. Unfortunately, a huge number of people in modern society are deficient in vitamin C. 15 percent of the population in the United States is classified as deficient in vitamin C!

Also known as ascorbic acid, vitamin C is one of the most well-known and commonly studied vitamins on the planet. It is responsible for a vast number of health-bolstering effects, and can even function on its own as an antioxidant.

Antioxidants prevent the symptoms of aging by fighting oxidative damage, which occurs during natural periods of stress. Oxidative damage gradually reduces the function of organs, tissues, and cells, causing the slow degradation of the human body.

Preventing this oxidation is the key activity – and appeal – of antioxidants. They fight the underlying cause of pretty much every type of natural aging, and can greatly extend the human lifespan. Vitamin C, in particular, is good at

  • Bolstering the strength and improving the appearance of your hair
  • Increasing the health of your teeth and gums
  • Strengthening your skin, making it appear young and healthy
  • Increasing the speed with which your body heals injuries

While apples have an impressive amount of vitamin C – around ten percent of our daily value per apple – and fiber – almost 4 grams of insoluble fiber, and half a gram of soluble – they’re also impressively low in other nutrients. They only have trace amounts of the B complex, biotin, vitamin E, chromium, copper, and potassium. The amount of these nutrients present isn’t enough to bother supplementing apples to fix a deficiency.

Antioxidants in apples and their effects on human health

It’s not just vitamin C that helps your body ward off the unpleasant symptoms of scurvy. You may wonder how else apples can help you, if their main nutrient is only vitamin C?

Despite having a very small profile of nutrients and minerals apples have a ton of components that bolster our abilities as humans. These aren’t vitamins and minerals, though – most of them are antioxidants.

  • Polyphenols

Polyphenols are divided into two subtypes – flavonoids and non-flavonoids. Many of the polyphenols in apples are found in the skin – so make sure you don’t peel them before eating them, or you’ll be peeling off a lot of the health benefits!

Apples are responsible for about a fifth of the total polyphenols consumed in the United States. Among apple’s polyphenols are

  • Quercetin glycoside, responsible for fighting atherosclerosis and maintaining healthy blood pressure and blood sugar.
  • Phloretin glycoside, another flavonoid commonly found in all varieties of apples, helps the body’s immune system function and helps excrete waste effectively and efficiently.
  • Chlorogenic acid speeds up your body’s metabolism while simultaneously slowing the absorption of fat, making it an ideal antioxidant for people hoping to lose weight.
  • Epicatechin is an antioxidant capable of mimicking insulin and can consequently improve heart health and help fight against diabetes.

Different varieties of apples will have different antioxidant capacities. Of these different varieties, even individual batches will have different amounts. It’s possible to pick-and-choose different types of apples for the specific types of antioxidants that you require for your own personal choice of diet.

The variance of antioxidants will not differ too drastically, so you can be sure that the health benefits listed below will apply to most – if not all – apples.

Here are the 10 health benefits of apples, as backed by science.

  1. Apples can help you lose weight
  2. Apples can reduce LDL cholesterol
  3. Apples can improve mental health and intelligence
  4. Apples can prevent heart disease
  5. Apples can help you breathe better
  6. Apples can fight different types of cancer
  7. Apples can prevent diabetes
  8. Apples help bolster the body’s immune system
  9. Apples are potent anti-inflammatory agents
  10. Apples can fight allergies

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


Don’t forget to follow us on Instagram, Twitter, and Facebook, and use the hashtag #CookingThroughLyfe to show us your healthy recipes!

14 Health Benefits of Avocado, Proven by Science (+ 5 Delicious Avocado Recipes)

The average avocado is nutrient dense, delicious, and will clock in at about 140 calories. With this comes 14 grams of fat – roughly 70 percent of the calorie content. In these calories are an incredible balance of nearly twenty vitamins and minerals. Infused alongside these nutrients are many antioxidants – and the fat content of avocado is monounsaturated, meaning that it helps your body balance its intake of other fats.

Avocados can help your body with a wide range of ailments. Aside from being able to clear up vitamin and mineral deficiencies, which can cause a host of problems on their own, avocados can help prevent aging from oxidation (helping you live longer and be more active), improve immune function, manage your blood fat content, eliminate cholesterol, improve digestion, and more.

Avocados have been the subject of intense study and research. Their speculated benefits have helped people for centuries. Science has recently been able to find truth to the legacy behind the avocado’s medical usage in history. Mexico, Chile, and other Central and South American cultures have used the fruit in medicinal preparations and health remedies for many years.

avocado with tomato and cilantro ingredients chopped

 Here are 14 health benefits of avocado, as backed by science.

1. Avocado is a very good source of lots of vitamins
2. Avocados beat bananas in terms of potassium content
3. Avocado helps maintain healthy cholesterol levels
4. Avocados are full of monounsaturated fatty acids
5. Avocados help your eyesight
6. Avocados can prevent osteoporosis
7. Avocados have a great fiber content
8. Avocados can fight against cancer
9. Avocados can reduce depression
10. Avocados improve digestion and detoxification
11. Avocados have a synergistic mixture of antioxidants
12. Avocados can help your skin stay young and healthy
13. Avocados are helpful for people trying to lose weight
14. Avocado helps bolster the gut’s intestinal flora

To read more in-depth about each of the listed benefits below, and to learn some delicious avocado recipes, click here.


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

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!

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!

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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

Bittersweet Chocolate Cake

Still thinking about what to contribute to tomorrow’s Thanksgiving feast? We’ve got you covered with Le Colonial‘s Bittersweet Chocolate Cake. This is the perfect amount of sweet at the end of a filling, savory meal. Just make sure you leave some space! ‘Tis the season to indulge (a little) after all.
We’ve got a week left of National Diabetes Awareness Month- which means you still have time to drop by both Le Colonial and Brasserie Ruhlmann to check out our curated and healthy prix-fixe menu, perfect for when you’re tired of cooking and over of all of the Thanksgiving leftovers.
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Bittersweet Chocolate Cake
INGREDIENTS:
  • 6 tablespoons stick butter or margarine
  • 4 ounces dark chocolate (61%)
  • 1/3 cup fat-free milk
  • 1/3 cup sugar-free apricot preserves or apricot spreadable fruit
  • 2 teaspoons instant coffee crystals
  • 1 egg yolk
  • 1 teaspoon vanilla
  • 1-1/2 cups Equal Spoonful or Granulated*
  • 3 egg whites
  • 1/8 teaspoon cream of tartar
  • 1/4 cup all-purpose flour
  • 1/8 teaspoon salt
  • 2 oz of Frangelico liqueur * May substitute 36 packets Equal sweetener
INSTRUCTIONS:
  1. For Torte, heat 6 tablespoons butter, 4 ounces dark chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
  2. Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth.
  3. Whisk in egg yolk and vanilla.
  4. Add Equal and Frangelico, whisking until smooth.
  5. Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper.
  6. Beat egg whites and cream of tartar to stiff peaks in large bowl.
  7. Fold chocolate mixture into egg whites; fold in combined flour and salt.
  8. Pour cake batter into pan.
  9. Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake.
  10. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools.
  11. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
  12. Remove cake from pan and place on serving plate.
  13. Garnish top of cake with dollop of crème fraiche, fresh raspberries and fresh mint, if desired.
  14. Cut cake into wedges.

ENJOY!

Roasted Organic Chicken

As part of our collaboration with Brasserie Ruhlmann for National Diabetes Awareness Month, please enjoy this roasted chicken recipe!  Also, remember that all month long, you can order a diabetes friendly menu at Brasserie Ruhlmann and Le Colonial NYC, curated by Lyfebulb.

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INGREDIENTS

  • 1 whole roaster chicken, 5 to 7 pounds, giblets removed, rinsed and dried well
  • 1 tablespoon olive oil
  • 2 teaspoon Dijon mustard
  • 1 clove garlic, finely minced
  • 1 teaspoon onion, finely minced
  • 1 teaspoon Herbs de Provence
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper

 INSTRUCTIONS

  1. Preheat your oven to 450 degrees. Place the dried chicken in a large roasting pan.
  2. In a small bowl, combine the remaining ingredients. Gently slide a spoon between the breast meat and the skin to separate the two. Do this on each side. Then using about 1 or 2 teaspoons per side, put some of the mixture under the breast skin and rub it around.
  3. Use the remaining mixture to rub all over the rest of the bird. Tuck the wings under the bird so that the tips don’t burn and tie up the legs with some kitchen twine to cook more evenly
  4. Put the chicken in the oven and reduce the temperature to 375 degrees, roast for about 2 hours.
  5. When the chicken is done, remove it from the oven and allow it to sit for at least 15 to 20 minutes.

Kale and Goat Cheese Frittata Cups

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(adapted from thekitchn.com)

Makes 8 individual cups

Ingredients

2 cups chopped kale
1 garlic clove, thinly sliced
3 tablespoons olive oil
1/4 teaspoons red pepper flakes
8 large eggs
1/4 teaspoon salt
Dash ground black pepper
1/2 teaspoon dried oregano
1/4 cup goat cheese, crumbled

Preparation

1.  Preheat the oven to 350°F. To get 2 cups kale, remove the leaves from the kale ribs. Wash and dry the leaves and cut them into 1/2-inch-wide strips.

2.  In a 10-inch skillet, cook the garlic in 1 tablespoon of oil over medium-high heat for 30 seconds. Add the kale and red pepper flakes and cook until wilted, 1 to 2 minutes.

3.  In a medium bowl, beat the eggs with the salt and pepper. Add the kale and oregano to the egg mixture.

4.  Using a 12-cup muffin tin, use the remaining 2 tablespoons of oil to grease 8 of the cups (you may also use butter or non-stick spray if you’d prefer). Sprinkle the tops with goat cheese. Bake until they are set in the center, about 25 to 30 minutes.

Rosemary Butternut Creme Sauce

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Ingredients:

  • 1 medium butternut squash
  • 2 shallots, diced
  • 2 garlic cloves, minced
  • 2 t. dried OR 1-2 T. fresh rosemary
  • 1 c. full fat coconut milk
  • 1/2 – 3/4 c. vegetable broth
  • 1/2 c. Nutritional yeast (optional)
  • 1/2 t. salt
  • 1 T. Coconut oil

Preheat oven to 375’F. Slice the in 1/2 and roast until tender. (you can do this step a day or two ahead. Take advantage of another time that you already have your oven fired up and save on running it twice in this warm weather!). Allow the squash to cool. Remove the skin and place the squash in the food processor or high speed blender.

Place 1 T. coconut oil in a large pan over medium heat; add shallots and garlic and saute. Add the other remaining ingredients to the processor/blender while the onions and garlic cook. Once tender, add the onions and garlic and blend until smooth.

For a gluten free, high nutrient meal:

Spiralize or thin slice with a mandolin or peeler 3 lbs of zucchini and saute that in 1 T. coconut oil along with thinly sliced shiitake mushrooms. Once they start to become soften add the sauce and cook until tender!

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