Category Archives: Diabetic friendly

Green Apple, Green Tea Smoothie

Healthy Breakfast Idea!

Here is a healthy green smoothie that’s kids friendly packed with vitamins & minerals and they will gladly enjoy it without knowing there is spinach in it. You can make many variations of substituting other fruits in season but remember to keep it low in sugar. Berries are best as they are low in sugar and keep the milk low in fat as well. I used a tablespoon of agave and you can use that or substitute stevia or raw sugar to keep it healthy.

Chef’s notes: Stevia does not affect your blood sugar and Agave has higher sugar content but its lowGi for absorption!

green smoothie

 

Prep time 5 min                   blending time 1 min                  makes 2 smoothies

Ingredients

1 medium green apple, cored and diced

1 cup green tea (brewed earlier)

½ avocado

2 tbsp plain yogurt

2 cups milk

½ cup baby spinach leaves

1 tbsp blue agave nectar

1 tsp mint (optional)

Method

  1. Put all the ingredients in a blender and blend until smooth
  2. Divide the smoothie in two glasses and enjoy!

Nutritional Analysis: 1 serving (360 ml): Calories 260; Carb 34 g; Fibre 4 g; Fat 11 g;  Sat Fat 3g;  Protein 10 g; Sodium 135 mg; sugar 29g;  Potassium 692 mg; Calcium 228; Vitamin A 197; Vitamin C 8

 

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Yigandes Plaki (Bean Stew Greek Style)

Healthy Bean Stew with Vegetables, Greek Style!

My friend threw a pot luck dinner party in Greek theme and I found this recipe which is really healthy, lowGi, vegetarian and delicious – perfect for cold winter evenings as a main dish. I modified this recipe and added olives, eggplant and roasted red peppers to bring the sweet flavours of the Mediterranean area. I also used three kinds of dried beans since I couldn’t find broad beans (works great) – this recipe is great with different textures with the combination of the beans and vegetables. I hope you will enjoy this recipe as much as everyone in the party did, great for left over as the flavour is actually better the 2nd day.

 Prep time 20 min                              cooking time 2 hrs                           serves 8 (side dish)

Chef’s note: I used 3 kinds of beans in this recipe (kidney beans, pinto beans and navy beans). Soak dry beans with plenty of water over night or at least 8 hours and cook beans for 5 minutes and drain, and recook for no bloating or gas. IMG_5143

Ingredients

3 cups of dry beans soaked overnight or soaked 8 hours (see instruction above)

1 tsp extra light olive oil

2 small yellow onions chopped

2 medium carrots, chopped

2 celery stocks, chopped

4 gloves of garlic, chopped

2 large bay leafs

1 large cinnamon stick

1 cup vegetable stock

1 large Italian eggplant (they are firmer)

1 can of salt reduced tomatoes and its liquid

3 tbsp tomato paste

1 cup olives (unpitted olives)

2 whole roasted red peppers, chopped

2 tbsp chopped thyme

2 tbsp chopped parsley

1 tsp ground black pepper

Salt for taste

Method

  1. Heat the oil in a large dutch oven in medium heat and sauté the onion until translucent and add carrots, celery for few minutes. Add garlic, bay leaf and cinnamon stick and sauté few minutes.
  2. Add beans and mix well and add stock and cover and cook for 45 minutes
  3. Add chopped tomato & its liquid, tomato paste, black pepper and mix well and cook another 30 minutes
  4. Add eggplants, red pepper, olives and mix well and add ½ cup of water if needed. Cover and cook until beans and eggplant are tender over or 30 minutes,
  5. Fold in thyme, sparsely and cook another 5 minutes and adjust taste with salt if required
  6. Serve a main dish with a side salad or as a side dish with warmed pita bread!

Nutritional Analysis: 1 serving (based on 1 cup): Calories 169; Carb 28 g; Fibre 8 g; Fat 3 g; Sugar 7g, Protein 9 g; Sodium 304 mg;  Potassium 717 mg

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Healthy Breakfast Burrito

Healthy Breakfast Idea!

This burrito is very simple and takes only few minutes to prepare and its perfect for any day! The best part of the burrito is you can take it anywhere and when you are in a rush, just wrap it and take it on the road and enjoy! So now you have no excuse to miss your breakfast so let’s get started.

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Prep time 5 min                                Cooking time 5 min                         Serves 2

Chef’s Note: Always buy a firm avocado and let it ripen in your kitchen, if you buy a ripe avocado it will be turn mushy and dark brown.

 ** Avocado is considered a superfood – even though it’s high in calories and fat – but its good fat full of folate, Vitamin E and lutein that can help protect the body from heart disease, cancer, degenerative eye and brain diseases.

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Ingredients

 2 small whole grain tortillas

1 ripe avocado

2 medium eggs

6 cherry tomatoes halved

2 tbsp low-fat cottage cheese

1/2 tsp fresh herbs (optional)

Salt and pepper for taste

Method 

  1. Crack the eggs in a small bowl and whisk
  2. Spry a small frying pan with cooking oil and  heat the pan
  3. Pour the eggs and make a quick scrambled eggs by moving the edges forward with a wooden spoon until thickened to your liking
  4. On a cutting board place two tortillas down and divide the scrambled eggs between them
  5. Top each tortillas with cherry tomatoes and spoon of cottage cheese
  6. Cut the avocado with a sharp knife and twist and separate it. With a slight tap with a knife the pit will stick to the knife and remove
  7. Score inside the avocado in a diagonal pattern with a knife and scoop out each half of the avocado in each of the tortilla and sprinkle fresh herbs
  8. Season with salt and pepper if needed and wrap and secure with a took pick
  9. Or Wrap it in tin foil and take it on the go and enjoy!

Nutritional Analysis: 1 serving (based on 1 Tortilla wrap): Calories 405; Carb 38 g; Fibre 9 g; Fat 23 g;  Sat Fat 5g;  Protein 15 g; Sodium 331 mg;  Potassium 653 mg

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Yogurt Parfait

Healthy Breakfast Idea!

A simple yogurt parfait with your favourite cereal, yogurt and fruit will transform your ordinary breakfast into an extraordinary breakfast. It’s so easy to prepare and portable for taking it anywhere and its kid’s friendly. With the combination of healthy carb, protein and fruits is a perfect way to rev up your body after a long night of sleep and a healthy start of a day!

 Prep time 5 min                                                        serves 2IMG_4329

 

Ingredients

 1 cup all bran bud or muesli or granola cereal

1 cup mixed fresh fruits of your choice

1 cup plain yogurt

1 tbsp ground flaxseed

 Method

  1. In two tall serving glasses, divide the ingredients: first layer ¼ cup yogurt, followed by ¼ cup fruits, then ¼ cup of cereal of your choice, ground flax then alternate another layer with fruits on top
  2. Enjoy immediately or chill overnight

Nutritional Analysis: 1 serving (based on bran buds, blueberries and 2% yogurt): Calories 273; Carb 54 g; Fibre 19 g; Fat 5 g;  Sugar 26 g; Protein 13 g; Sodium 381 mg;  Potassium 815 mg

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Swiss Style Bircher Muesli

Overnight Oats Muesli with fruits & nuts

Healthy Breakfast Idea!

When I lived in Germany close to Switzerland’s border during my chef training I had this style of muesli in many cafes and high end hotels and it became my favourite. This recipe was founded by Dr. Maximilian Oskar Bircher-Benner in Zurich early 1900’s who believed that natural ingredients “food of the sunlight” by nature was best for human health.

I made Bircher muesli all the time despite the cold months and varied the ingredients according to the season. It’s so tasty and hard to believe it’s healthy.  Similar to the traditional premade muesli you find in stores with nuts and fruits but creating your muesli with your choice of seeds, nuts and dried or fresh fruits and creating a healthier version to call your own!

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I love the portability of this muesli as it packs well where you can take it with you in the car, to the office, picnics and hikes. A healthy wholesome delicious breakfast to start your day!

 Prep time 5 min                                                Serves 6

 Chef’s Note: oats will expand after being soaked but not too much 1:1.3 ratio

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Ingredients

2 cups rolled oats (or quick oats)

½ cup sliced almonds

1 apple, graded with skin on

2 tbsp lemon juice

½ tsp cinnamon powder

½ tsp vanilla extract

1 cup low-fat yogurt

1 cup 2% milk or milk of your choice

Method

  1. Grate the apple and add lemon juice so it doesn’t oxidize
  2. In a medium bowl combine all the ingredients and apple mixture mix well
  3. Transfer to a sealable container and store overnight in the fridge
  4. Divide muesli in bowls and add desired fruits or more milk or yogurt and enjoy!

Nutritional Analysis: 1 serving = ½ cup soaked muesli, 120 ml: Calories 253; Fat 8 g; Carb 36 g; Fibre 8 g; Sugar 9 g; Protein 13 g; Potassium 461 mg; Calcium 165mg

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Quinoa Porridge with dried Fruits & Pumpkin seeds

Healthy Breakfast Idea!

Quinoa has become one of the fastest health food trends behind eating whole grains – its gluten free, has protein and its delicious hot or cold. I usually make this porridge with steel cut oats but this time decided to make it gluten free, vegan and nut free. You can make the same porridge with steel cut oats, brown rice or barley or combination of all three and serve with desired milk as this breakfast is healthy wholesome delicious and perfect for a cold winter morning to start your day. It’s also suitable for people with CVD, Diabetes diet.

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Prep time 2 min                                Cooking time 20 min                       Serves 6

Chefs Note: 1 cup dry quinoa = 3 cups cooked quinoa

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Ingredients

 1 cup quinoa (soaked and washed)

2 tbsp orange zest

1/3 cup pumpkin seeds

1/3 cup dried cranberries

1 apple, graded with skin on

2 cups water

 Method

  1. Combine all the ingredients in a small stock pot and bring it to boil and reduce heat to low and cook for 20 minutes or until all the water has been absorbed.
  2. Serve warm porridge with almond milk or desired milk

Nutritional Analysis: 1 serving = ½ cup cooked porridge, 120 ml: Calories 160; Fat 5 g; Carb 24 g; Fibre 3 g; Sugar 7g; Protein 6g; Potassium 209 mg; Calcium 17mg

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