Arugula and Spinach Salad with Raspberry Dressing

Arugula and Spinach Salad with Raspberry Dressing

Arugula and
Spinach Salad
with Raspberry
Dressing

Salad

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula and also pairs beautifully with the spinach.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 1 tablespoon red wine vinegar
  • 1 tablespoon balsamic vinegar
  • ¼ teaspoon kosher salt
  • 1 cup mashed raspberries
  • 3 tablespoons olive oil
  • 3 cups baby spinach leaves
  • 3 cups arugula
  • Freshly ground black pepper

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Arugula and Spinach Salad with Raspberry Dressing

MAKES 6 SERVINGS

The natural sweetness of the raspberries tastes fantastic with the slightly bitter arugula. and also pairs beautifully with the spinach.  Bright berry flavors are complemented by the red wine and balsamic vinegars in a vinaigrette that is extremely easy to make.


1. For the vinaigrette, combine the vinegars and salt and add the raspberries. Whisk in the olive oil.

2. Add the spinach and arugula to the vinaigrette and toss gently. When the greens are lightly coated, transfer to chilled plates, and finish with a generous grinding of pepper.


Nutritional Information Per Serving: Calories 78, Protein 0.5 g, Carbohydrates 5 g, Fiber 1 g, Total Fat 7 g, Saturated Fat 1 g,
Sodium 70 mg

Cuban Black Bean Soup

Cuban Black Bean Soup

Cuban
Black Bean
Soup

Dinner

This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook
(2012, John Wiley and sons)

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 12 ounces dried black beans
  • 8 cups low-sodium chicken broth
  • 1 sachet d’epices (2 cloves, 1⁄8 teaspoon allspice, 1⁄8 teaspoon cumin seeds, and ¼ teaspoon black peppercorns)
  • ½ ounce bacon, minced
  • 1 teaspoon canola oil
  • ¾ cup diced onion
  • 2 garlic cloves, minced
  • ¼ teaspoon ground cumin
  • 1 lemon, thickly sliced
  • 2 tablespoons toasted and chopped ancho chile
  • 1 teaspoon minced jalapeno
  • ¼ cup chopped sun-dried tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon kosher salt
  • 1 tablespoon sherry vinegar
  • ¾ cup cooked barley, brown rice, or mixed-grain pilaf
  • ½ cup wilted spinach, chopped

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Cuban Black Bean Soup

Until I tried black bean soup with the lemon, sun-dried tomatoes, and sherry vinegar this recipe uses, I was never crazy about it.  spinachGarnish with wilted spinach. – Jennifer Stack


MAKES 6 SERVINGS

1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 inches or use the short soak method*. Drain the beans and simmer in the chicken broth with the sachet until the beans are tender, 20 to 25 minutes. Remove the sachet.

2. In a large sauté pan, cook the bacon until the fat renders and the bacon begins to crisp. Add the canola oil. Add the onion, garlic, and cumin and sauté until the onion is translucent, 4 to 5 minutes.

3. Add the lemon, ancho and jalapeño chiles, tomatoes, oregano, salt, and onion mixture to the beans and simmer until the soup is flavorful, about 15 minutes more.

4. Remove and discard the lemon slices. Remove one-third of the beans from the soup and purée in a blender or food processor. Stir the puréed beans back into the soup. Stir in the vinegar.

5. In a small bowl, combine the cooked barley, rice, or pilaf and the spinach until well mixed. Serve each bowl of soup garnished with some of the rice mixture.

*The short soak method:  Place the sorted and rinsed legumes in a pot and add enough water to cover by about 2 inches. Bring the water to a simmer, then remove the pot from the heat and cover. Let the legumes steep for 1 hour.


Nutritional Information Per Serving: Calories 298, Protein 18 g, Carbohydrates 51 g, Fiber 16 g, Total Fat 2.5 g, Saturated Fat 0.5 g,
Sodium 386 mg

Lime-Cilantro-Vinaigrette

Lime-Cilantro Vinaigrette

Lime-Cilantro
Vinaigrette

Salads

This recipe is from The Culinary
Institute of America’s The Diabetes-
Friendly Kitchen cookbook
(2012, John Wiley & Sons, Inc.)

I Love Me Café ®

INGREDIENTS

  • ¼ teaspoon arrowroot or cornstarch
  • ½ cup vegetable broth
  • ¼ cup fresh lime juice
  • ½ teaspoon agave syrup
  • 2 tablespoons sesame oil
  • 2 tablespoons peanut oil
  • ½ teaspoon kosher salt
  • 1 tablespoon minced cilantro

Lime-Cilantro Vinaigrette

MAKES 1 CUP

This vinaigrette is one of the favorites at The Culinary Institute of America and it’s easy to see why.  The classic combination of lime and cilantro will add a bright, fresh flavor to any dish.  It can be used in any salad or even with cooked vegetables.


1. Whisk the arrowroot with about 2 tablespoons of the broth to form a smooth paste.

2. In a small pot, bring the remaining broth to a boil and stir in the arrowroot paste. Return the mixture to a boil and stir constantly until the broth has thickened.

3. Remove the pot from the heat. Stir in the lime juice and agave syrup and cool completely.

4. Gradually whisk in the sesame and peanut oils. Season with the salt and add the cilantro.


Nutritional Information Per Tablespoon Serving:  Calories 32, Protein 0g,
Carbohydrates 0.5g, Fiber 0g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 40 mg

 

Silken Tofu and Cucumber Dip

Silken Tofu and Cucumber Dip

Silken Tofu
and Cucumber
Dip

Appetizer

Tofu has a neutral flavor
and the cucumber and
parsley shine through.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • 1 pound soft, silken tofu
  • ¼ cup nonfat Greek yogurt
  • 1 bunch parsley leaves (about 2oz)
  • 1 bunch mint leaves (about 2oz)
  • 2 green onions, chopped
  • 2 cucumbers, peeled, seeded and diced (about 2 cups)
  • 2 large tomatoes, seeded and diced
  • 1 lemon, juiced
  • 1 ¼ teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Silken Tofu and Cucumber Dip

MAKES 12 SERVINGS

If you have never had tofu before, this recipe is a great way to start experiencing the protein-rich goodness of soy foods.  Silken tofu performs like yogurt but is not as tart.  For the best results, be sure to select silken tofu designed for making smoothies.


1.    Purée the tofu, yogurt, parsley, mint, and green onions in a blender or food processor until smooth.  Fold in the cucumbers and tomatoes.

2.    Season with the lemon juice, salt, pepper, and 1 tablespoon of the olive oil.  Drizzle the dip with the remaining olive oil before serving.

Chef’s Note  Serve with celery, bell pepper, and carrot sticks.


Nutritional Information Per Tablespoon:  Calories 56, Protein 3g, Carbohydrates 4g, Fiber 1g, Total Fat 3.5 g, Saturated Fat 0.5 g,
Sodium 125 mg

Tahini and Tuna-Stuffed Tomatoes

Tahini and Tuna-Stuffed Tomatoes

Tahini and
Tuna-Stuffed
Tomatoes

Appetizer

An appetizer, or first
course, can signal the
start of a special meal.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

   INGREDIENTS

  • One 15-ounce can chickpeas drained and rinsed
  • ½ cup tahini
  • 1 garlic clove, minced
  • 2 green onions, chopped
  • 3 tablespoons minced cilantro
  • ¼ teaspoon sesame oil
  • 1 teaspoon ground cumin
  • Two 5-ounce cans tuna packed in water, drained
  • 2 tablespoons fresh lemon juice
  • ½ teaspoon hot chili sauce
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • 8 plum tomatoes, or other small tomatoes
    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

     

     

Tahini and Tuna-Stuffed Tomatoes

MAKES 8 SERVINGS

This tuna salad uses hummus (chickpeas and tahini) to bind the tuna.
It can also be used as a spread on a grilled vegetable sandwich, as a dip for raw vegetables, or rolled up on its own inside of leafy greens.


1. Purée the chickpeas, tahini, garlic, green onions, 2 tablespoons of the cilantro, the water, sesame oil, cumin, one can of tuna, lemon juice, chili sauce, salt, and pepper in a blender or food processor until smooth.

2. Add the remaining can of tuna and pulse until the mixture is combined, but some chunks remain.

3. Cut the tops off the tomatoes and take a thin slice off the bottoms so the tomatoes can sit flat on a plate.  Hollow out the tomatoes and stuff with the tuna mixture.  Garnish with the remaining 1 tablespoon of cilantro.


Nutritional Information Per Serving:   Calories 163, Protein 13 g, Carbohydrates 12.5 g, Fiber 3g, Total Fat 7.5 g, Saturated Fat 1g,
Sodium 182 mg

 

Chocolate Cereal Crumbles

Chocolate_Cereal_Crumble

Chocolate
Cereal
Crumbles

So simple, so satisfying,
these treats can be made
with any high-protein,
high-fiber cereal.

Dessert

I Love Me Café ®

Photo credit: CIA/Ben Fink

INGREDIENTS

  • ¼ cup semisweet chocolate chips
  • ½ cup high-protein high-fiber cereal
  • 2 tablespoons Spanish peanuts

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)


Chocolate Cereal Crumbles

MAKES 4 SERVINGS

1. Melt the chocolate in a glass dish in the microwave, about 1 ½ minutes.  Stir and microwave an additional 20 to 30 seconds until fully melted.

2. Stir in the cereal and peanuts and drop by the tablespoonful onto parchment paper.  Allow to harden at room temperature.  Once the chocolate is hard, store the cereal crumbles in an airtight container for up to a week.


Nutritional Information Per Serving:  Calories 114, Protein 4g, Carbohydrates 14g, Fiber 2.5g, Total Fat 6g, Saturated Fat 3g, Sodium 31g

 

Salmon With Creamy Yogurt Dill Sauce

Salmon with Creamy Yogurt Dill Sauce

Salmon with
Creamy Yogurt
Dill Sauce

Dinner

A simple, healthy and quick
dish. The dill sauce resembles
a heavy cream in taste and
consistency.

I Love Me Café ™

INGREDIENTS

  • 2 lbs. of Atlantic or frozen salmon
  • 1 cup organic whole or low fat Greek yogurt
  • 1 tablespoon + 1 teaspoon fresh finely chopped dill
  • 1 tablespoon fresh lemon juice
  • 2 pinches salt
  • 1 teaspoon of olive oil
  • ¼ teaspoon fresh ground black pepperDill-sprig_60

Salmon with Creamy Yogurt Dill Sauce

Yield: 8 Servings, about 4 oz. each

DIRECTIONS

1. Preheat oven to 250°

2. Place the entire salmon fillet on parchment paper, skin down

3. Rub the olive oil on top of fish, and bake for 25 minutes

4. While salmon is cooking, place the ingredients for the yogurt sauce in a bowl and whisk well

5. In a small frying pan, heat the yogurt and sauce ingredients on very low heat until just warmed. If the yogurt is too thick, add a tablespoon of water. To avoid the yogurt curdling, do not overheat.

6. Drizzle yogurt sauce over salmon, cut into portions, and serve


Chef Angela: Salmon is one of my favorite fish dishes to cook: simple, healthy and quick. Because this is a filling dish, it goes well with a light vegetable side.

 

Debbie’s Nutritional Notes: Fatty fish are so good for the heart and brain that The American Heart Association recommends two servings per week. High-quality salmon provides you with abundant omega-3 fatty acids.

The healthiest type to choose is wild or frozen salmon. salmon4Though more expensive, this is an important health investment. Always check the source of any fish you buy. Be especially careful with commercially farmed salmon, which may contain PCBs. These are harmful toxins you should absolutely avoid. If you do buy farmed salmon, it’s recommended that you consume it no more than once a month.

To reduce any exposure to PCBs, trim the fat from the salmon and bake the fish instead of frying or grilling it.

Spicy Chicken Thighs with Sweet Potatoes & Cucumber-Rhubarb Salsa

NGI-Blog-Chicken-Thighs-CR-1200-600-flip - copy

Spicy Chicken
Thighs with
Sweet Potatoes

Photo Credit: Alexandra Shytsman for
Natural Gourmet Institute

& Cucumber-Rhubarb
Salsa

Dinner

I Love Me Café ™

Adapted from the
Natural Gourmet Institute

INGREDIENTS

For the chicken and salsa:

  • 1 habanero chili
  • 2 garlic cloves
  • 2 scallions, trimmed, white
    and green parts thinly sliced separately
  • 1 tablespoon soy sauce
  • 1/4 cup olive oil
  • 4 bone-in chicken thighs (skin off)
  • Sea salt
  • 1 1/2 cups rhubarb cut into
    1/4-inch cubes
  • 1 cup seeded hothouse English cucumber, cut into 1/4-inch cubes
  • 1/4 cup minced cilantro
  • 1 tablespoon honey
  • 1 tablespoon canola oil
  • 1 teaspoon lime juice

For the sweet potatoes:

  • 1 1/2 pounds sweet potatoes
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1 scallion, trimmed, thinly sliced
  • 2 teaspoons lime juice

Spicy Chicken Thighs with Sweet Potatoes & Cucumber-Rhubarb Salsa

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

Chicken thighs are more moist and flavorful than the ubiquitous chicken breasts, and this recipe provides a really simple way of preparing them. Cucumber and rhubarb make for a zingy, summery salsa, while the lime brightens the dish.

To make chicken & salsa:

1. Pulse chili, garlic and white parts of scallions in a food processor until finely chopped. With the machine running, stream in soy sauce and olive oil. Puree until sauce is homogenous and transfer to a bowl.

2. Heat a grill pan over high heat.

3. Season chicken with salt and brush chicken with sauce on both sides and grill, 5-6 minutes per side, flipping once.

4. In the meantime, combine rhubarb, cucumber, cilantro, honey, canola oil and lime juice in a small bowl. Stir in green parts of scallions. Season with salt and pepper to taste, and let sit at room temperature for 10 minutes.

To make sweet potatoes:

1. Place potatoes in a pot, cover with cold water, and season with a generous pinch of salt. Bring to a boil, turn down to a simmer, and cook covered just until tender, about 20 minutes and drain.

2. When cool enough to handle, peel potatoes and slice thinly.

3. Whisk together oil, salt and cumin, and gently toss potatoes in the mixture. Grill potatoes just until grill marks appear, flipping once, about 1 minute per side. Transfer potatoes to a platter; sprinkle with scallions and lime juice.

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New York City’s Natural Gourmet Institute is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.

 

3 Bean Chili

3 Bean Chili

I Love Me Café

This comfort meal tastes best when prepared with company, accompanied by lots of conversation.

Dinner

3 Bean Chili

®

3 Bean Chili

I Love Me Café

This comfort meal tastes best when prepared with company, accompanied by lots of conversation.

Dinner

3 Bean Chili

®

INGREDIENTS:

  • 3/4 cups onions, diced
  • 1 cup red or green peppers, diced small (I like to use various colors)
  • 1 ½ cloves garlic minced
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 8 oz* of organic chickpeas, canned or soaked and ready to cook as shown in chart
  • 8 oz of pinto beans, canned or prepared as shown in the chart
  • 8 oz red or black beans, canned or prepared as shown in the chart
  • One 28 oz can of diced tomatoes with their juice
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon of cumin
  • ½ tablespoon chili powder
  • ½ teaspoon tumeric

3 Bean Chili

Makes 8 cups: each serving is one cup

Directions

1.  Put the beans all ingredients in a large pot and bring to a boil

2.  Lower heat and simmer for 1 hour, until the acidity of the tomatoes becomes neutralized and all the flavors have been blended to savory perfection


Chef Angela: Once you set the pot to simmer, go read a book, meditate or enjoy some family time. The chili can be served with brown rice, quinoa, or a side of fresh green salad. Optional: add a teaspoon of creamy low-fat Greek yogurt.


Debbie’s Nutrition Notes:
This dish combines the nutrition power of three legumes – chickpeas, pinto beans, and black beans. Because they are high in fiber, they are digested slowly to help stabilize your blood glucose.  They are also an excellent source of plant protein, vitamins and minerals.

Ginger Pomegranate Twist

Ginger Pomegranate Twist

Ginger
Pomegranate
Twist

Need an afternoon pick me up that doubles as a snack? Enjoy this refreshing drink and wait 15 minutes – you won’t feel like having a snack!

Drinks

I Love Me Café ®

Ginger Pomegranate Twist

Ginger
Pomegranate
Twist

Need an afternoon pick me up that doubles as a snack? Enjoy this refreshing drink and wait 15 minutes – you won’t feel like having a snack!

Drinks

I Love Me Café ®

INGREDIENTS

  • ¼ cup pure pomegranate juice
  • 1 and 1/3 cup cool filtered water
  • 1 and ½ tsp pure lime juice
  • 1 tsp agave nectar or ½ tsp stevia
  • 1 tbsp chia gel (see below)
  • 1 tbsp pomegranate seeds (arils)
  • Ginger slice, about ¼ inch thick
  • Ice (optional)

    To make the chia gel:
  • Mix 1 tbsp of dry chia seeds with 9 tbsp of filtered water
  • Stir to prevent clumping
  • Wait 10 minutes for chia to gel
  • Put into a reseleable container and refrigerate

Lime-60

 

Ginger Pomegranate Twist

Makes one 8-ounce glass of punch

Powerfully fruity pomegranate gets a light zing from the lime, while the ginger adds a kick of complexity. Chia seeds and a sprinkling of pomegranate seeds add fiber and fight hunger.

DIRECTIONS

Simply combine all ingredients and stir for about thirty seconds to ensure that the sweetener is dissolved.

Cut your ginger root slice, and place it in your garlic press. Squeeze it over the pomegranate mixture and the ginger juice will begin to drip. Use about five to eight drops of ginger juice (or to taste).

Freely customize the fruit balance to your liking! Add more water or ice cubes for a milder drink.


NUTRITIONAL NOTES: The combination of fresh pomegranate seeds (arils) and chia seeds provides you with two kinds of fiber: the soluble fiber of the chia gel, plus the soluble and insoluble fiber of the pomegranate seeds.  Combined, they will help to keep you hydrated and feeling satisfied longer.  In addition, ginger benefits digestion and several compounds in pomegranate juice may help protect against diabetes. This delicious beverage also provides a little protein and a sprinkling of healthy omega-3 oils. Pomegranate-700-60

Recipe by Emily Morris at the MySeeds Chia Test Kitchen