blending diabetes with culinary inspiration

Entrée

Chicken Stock

Serving Size: 1 cup Net Carbs: 3g

Shrimp Gumbo

Serving Size: 1 cup Net Carbs: 4g

Lasagna

Serving Size: 1 cup Net Carbs: 6g

Curry Cauliflower Soup

Serving Size: 1 cup Net Carbs: 7g

Sun-Dried Tomato Marinara

Serving Size: 1/2 cup Net Carbs: 6g

Crispy Citrus Chicken

Serving Size: 1/2 cup Net Carbs: 8g

Savory Frittata

Serving Size: 1 slice Net Carbs: 5g

Balsamic Turkey

Serving Size: 3 ounces Net Carbs: 3g

Pesto Zucchini Noodles

Serving Size: 1 cup Net Carbs: 6g

Ratatouille

Serving Size: 1 cup Net Carbs: 9g

Salmon Cakes with Lemon Herb Aioli

Serving Size: 1/4 cup Net Carbs: 3g

Chicken Kiev

Serving Size: 5 ounces Net Carbs: 3g

Tomato Soup

Serving Size: 1 cup Net Carbs: 10g

Instagram post 2274071554555899948_10864729232 $According to @harvard_health "Cruciferous vegetables ... {including broccoli} ... are an excellent source of fiber, vitamins, and phytochemicals ... " ⁠ *⁠ ⁠ Last week, we put the finishing touches on nutrient-rich, low-carb LEMON BROCCOLI SOUP, which is a great way to utilize yesterday's Vegetable Stock recipe and seasonal, superfood Broccoli.⁠ ⁠ Recipe as follows. For a savory salad to pair alongside or a hearty main, check out ForGoodMeasure.com { 👆🏻Link in Bio } 💙⁠ ⁠ Lemon-Broccoli Soup⁠ ⁠ 1/4 cup extra virgin olive oil, divided⁠ 6 cups broccoli, chopped⁠ 2 cups onion, chopped⁠ 6 teaspoons garlic, minced⁠ 1 teaspoon salt⁠ 1/2 teaspoon, black pepper⁠ 1/4 teaspoon red chili flakes⁠ 4 cups vegetable stock⁠ 2 parmesan rinds⁠ 2 tablespoons lemon juice⁠ 1 tablespoon lemon zest⁠ 1/4 cup parmesan, grated⁠ ⁠ ⁠ Before you begin, please note you will need an immersion blender or processor for this recipe.⁠ ⁠ On medium-high heat, warm 1 tablespoon olive oil in a Dutch oven.⁠ Add 3 cups of broccoli, covering the bottom of the pot.⁠ Cook undisturbed for 5 minutes, until brown.⁠ Transfer to a large bowl and repeat with remaining broccoli.⁠ Warm remaining 2 tablespoons of olive oil.⁠ Add onion, garlic & spices cooking until soft, about ten minutes.⁠ Add stock & rinds, stir to combine.⁠ Bring to a boil.⁠ Cover and reduce heat to low, simmering for 30 minutes.⁠ Remove parmesan rinds.⁠ Add browned broccoli, lemon juice & zest, stirring to combine.⁠ Puree soup, preserving some texture, using an immersion blender or processor.⁠ Top with grated parmesan.⁠ ⁠ Naturally low-carb & gluten-free⁠ ⁠ * health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463⁠ ⁠$

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Pantry staples are disappearing from the shelves. Stock is an essential that finds its way into a variety of recipes from soups & sauces to slow-cooked meats & stews. Home-made Vegetable Stock is beyond easy and gives second-life to wilted produce, discarded ends & leaves. I keep a storage container in the freezer to house trimmings, until I break out the stock pot. One caveat, cruciferous vegetables like those featured should be used sparingly, as they are high in sulphur and can add an unwanted bitter flavor. 💙⁠
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Simple Vegetable Stock⁠
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2 cups vegetable trimmings⁠
1 cup onion with skin⁠
1 cup celery⁠
1 cup carrots including skin & tips⁠
4 cloves of garlic, smashed⁠
1 tablespoon peppercorns⁠
2 bay leaves⁠
3 quarts cold water⁠
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Place ingredients in a large stockpot or Dutch oven.⁠
Add water, bringing to a boil over high heat.⁠
Cover and reduce heat to low, simmering for two hours.⁠
Strain through a fine-mesh strainer, discarding solids.⁠
Transfer to a tight-lidded jar.⁠
Soak in an ice-bath to chill, before transferring to the refrigerator.⁠
Chilled stock lasts refrigerated up to five days, but six months frozen.⁠
Naturally low-carb & gluten-free⁠
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Need Chicken Stock?⁠
Recipe @ forgoodmeasure.com⁠
👆🏻Link in Bio

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Is frittata just a fancy word for omelet? Not exactly, an omelet is a quick whisk, cooked stovetop and served hot. A fritatta’s egg & cream mixture is whipped to a custard-like consistency, then cooked slow and served at room temperature, making it ideal for a hearty breakfast, no-fuss lunch or alongside you favorite salad for a light dinner. 👍🏻⁠
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Savory Frittata⁠
5g {net} carbs per slice⁠
Recipe @ forgoodmeasure.com⁠
👉🏻 Link in Bio⁠

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Continuing this week's theme ... with TEA. Did you know your daily cuppa could be nourishing more than your soul alone? "People all over the world have been drinking tea for thousands of centuries, and for good reason. Numerous studies have shown that a variety of teas may boost your immune system..." * So may I ask, WHAT ARE YOU BREWING? White, Green, Black, Oolong, Herbal ... the options are endless. 💙⁠
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* according to pennmedicine.org⁠
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#forgoodmeasure #diabeticfood #glutenfreefood #carbcounting

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Stock is broth's rich cousin. Made from the slow-simmer of bones, vegetables and simple seasonings, this kitchen staple has the flavor of broth with a thicker, silkier consistency. Perfect on it's own as a nutrient-rich, light meal or as the base to soups & sauces. I find myself making large quantities, as chilled stock lasts refrigerated up to five days, but six months frozen. 💙⁠
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Chicken Stock⁠
3g {net} carbs per cup⁠
Recipe @ forgoodmeasure.com⁠
👆🏻Link in Bio⁠
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#forgoodmeasure #t1drecipes #diabeticfood⁠ #lowcarbfood #glutenfreefood #carbcounting #feedfeed⁠
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I’ll admit Almond Joys were my favorite candy as a child. My mother preferred home-baked goods over anything processed. So store-bought confections were a twice a year phenomenon on Easter morning and Halloween eve. I will always associate coconut with spring as our Easter baskets were loaded with green-tinted coconut grass, while chocolate in any form, reminds me of the turning of seasons. I've used coconut milk powder to give these decadent treats a creamy base, finely shredded coconut for a delicate texture, and roasted almonds for extra-crunch. For me, they're childhood in every delicious bite. 💙⁠
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Coconut Almond Joys⁠
7g {net} carbs per⁠
Recipe @ forgoodmeasure.com⁠
👆🏻Link in Bio⁠
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#forgoodmeasure #t1drecipes #diabeticfood⁠ #lowcarbfood #glutenfreefood #carbcounting #feedfeed⁠

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Plant-based meals are on TREND right now. We’re seeing fresh vibrant salads and mouth-watering caramelized root vegetables popping up everywhere from the grocery store to social media. The culinary world is screaming “Eat your vegetables!” ⁠
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Though as we know, every trend carries a caveat. Sadly, this year’s is no exception. I hate to admit, but all vegetables are NOT the same. Outside of the obvious taste, color and texture, there is the complex subject of nutrition value. For the purpose of this article, I’m going to focus on what impacts our every meal – CARBOHYDRATES.⁠
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Let’s back up a little, starting with TOTAL versus NET carbs. Food contains different types of carbohydrates. Simply, they are digested differently by every body, person to person, but for simplicity we won’t go there. We’re going to appeal to the majority, even if you are lucky enough to devour an entire potato without a blood sugar spike. ⁠
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TOTAL carbohydrates are just what the name implies: the total number of carbohydrates in a food including starch, fiber and sugar.⁠
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So what are NET carbohydrates? A NET calculation includes only the carbohydrates the body can fully digest into glucose. For example, the body cannot fully digest fiber. To calculate the net carbs, we SUBTRACT the grams of fiber from the total carbohydrates resulting in a NET carbohydrates number.⁠
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Back to vegetables. There are two major categories. Above ground and below.⁠
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It is a majority rule that if a vegetable grows above ground it has a lower carb-load. However, there are always exceptions...⁠
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For more & a printable reference list 👍🏻, check out our latest story EAT YOUR VEGETABLES @ forgoodmeasure.com ⁠
👆🏻Link in Bio. 💙⁠
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#forgoodmeasure #t1drecipes #diabetesfood #lowcarbfood

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Not all vegetables are LOW-CARB. While cabbage, cauliflower, collard greens & kale top the low-carb list, potatoes, leeks, corn and peas can wreck havoc on your blood-sugar. As if managing diabetes wasn't confusing enough. Don't worry, we're here to help...💙⁠
forgoodmeasure.com⁠
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#forgoodmeasure #diabeticfood #glutenfreefood #carbcounting

Nutrition Disclaimer 2019 figure3 inc