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

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!

Mother of Pearl, East Village

If you are planning a fun dinner out with friends, the options in Manhattan are endless. If you are planning a fun dinner out with vegan friends, your options become a little more limited. Luckily, we have found one of the best places in Manhattan for a great vegan and vegetarian meal. Mother of Pearl, located in the East Village, is a new Lyfebulb Favorite for its deliciously healthy vegetable-centric menu.

Processed with VSCO with e3 preset

The aesthetic in the restaurant is chic and fun. It is decorated like a tiki bar, and the drink menu boasts tropical drinks. Their most popular – deemed the most Instagrammable cocktail of 2016 – is the Shark Eye. It is a tasty mix of bourbon, rye, passion fruit, lemon, maraschino, dry curacao, and tiki bitters, and is served in a glass in the design of a shark. As the server presents you the drink, they splash a bit of red syrup at the top, replicating a bloody shark bite.

Processed with VSCO with s3 preset

The menu is Hawaiian-inspired and made for sharing. The servers do a fantastic job of spacing out the meal by bringing out two plates at a time. You absolutely must try the fried guacamole! I would argue it is the best thing on the menu! Other phenomenal dishes include the apple and sweet potato poke (a great vegetarian take on a tuna or salmon poke), the butternut squash dumplings, the glass noodles with wild mushroom and Romanesco, and the blistered shishito peppers.

Overall a great atmosphere to get a healthy yet delicious vegan or vegetarian meal! We hope you get a chance to check it out!

Processed with VSCO with e3 preset

Processed with VSCO with e3 preset

mop2

Kale and Goat Cheese Frittata Cups

img_3546
(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

unnamed-3

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!

Breakfast for a former diabetic who still eats low carb meals

avocado-toast

  • Boil water – make tea, and add milk
  • Pour water in glass, add vitamin c effervescent tablet
  • Toast one slice of multigrain bread
  • Mash up 1/2 avocado (ripe) and add some sea salt
  • Smear avocado on toast
  • Divide toast in two triangles
  • Slice one hard boiled egg and place slices on avocado toast
  • Season with sea salt and add olive oil on top

Enjoy!

Kale & Peppers

kale-peppers

What is your newest favorite healthy recipe? Kale and Peppers is mine!

Ingredients

2 teaspoons olive oil

4 cups sliced mini peppers

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

14 cups chopped kale, stems removed (about 1 pound)

1/2 cup organic vegetable broth (such as Swanson Certified Organic)

1 garlic clove, minced

Lemon wedges (optional)

Preparation

Heat olive oil in a pan oven over medium-high heat. Add red bell pepper, , salt, and black pepper; sauté 3 minutes or until tender. Add chopped kale and broth; cover. Reduce heat to medium-low; cook 10 -20 minutes or until tender, stirring on occasion. Stir in garlic; increase heat to medium. Cook, uncovered, for 2 minutes or until liquid evaporates. Serve with lemon wedges, if desired.

Gina Costa CPC, ELI-MP

Certified Professional Coach

917-882-2402

New Beginnings Coaching Services, LLC

http://www.newbeginningswithgina.com/

https://www.facebook.com/ginacostacoach

The First Day of Summer

img_7526

Today is the first day of summer!  One of my favorite summertime snacks is guacamole, and nothing is better than making it from scratch and enjoying it outside in the sunshine.  It’s also very easy to make, and you can control the acidity and spice levels to suit your taste.

I like to combine the following:

  1. a finely chopped shallot
  2. a finely chopped jalapeno pepper
  3. a chopper up tomato
  4. two chopped avocados
  5. a lemon or a lime for acidity
  6. salt, black pepper, and cayenne pepper to taste

What makes it taste even better is to serve the guac in a volcanic bowl (you can find them at William & Sonoma).  Also instead of eating the guac with chips, you can replace them with cut up veggies like cucumbers or carrots to make it a diabetic friendly low carb, high fat treat!

Enjoy, and happy summer!

IMG_7527

Interests - Select all that apply