Category: Recipes

Steel Cut Irish Oatmeal

Posted on by Diabetes Gladiator
Irish Oatmeal

Irish Steel
Cut Oatmeal

Get morning energy with this
simple, hearty, whole grain
breakfast, topped with the
flavors you love.

Breakfast

I Love Me Café ™

INGREDIENTS:

  • Irish steel cut oatmeal
  • Low-fat milk (optional)

    Add more nutrition with
    these toppings:
  • Organic blueberries
  • Cinnamon
  • Walnuts
  • Almonds
  • Pumpkin seeds
  • 1 tablespoon of chia seeds
    (to double the fiber!)
  • Wheat germ
    (to add more protein)

Steel Cut Irish Oatmeal

Serving size: ½ cup

DIRECTIONS:
You can prepare the oatmeal with water or with low-fat milk for added
protein. For cooking times, follow the directions on the package box.

Be sure to choose steel cut oatmeal, a whole grain that retains vital nutrients. Pre-packaged rolled oats, which are processed, have fewer nutritional benefits and may contain added sugars.

Debbie’s Nutrition Notes: This energy-giving breakfast provides important blood sugar benefits that will help you manage pre-diabetes and diabetes. Steel cut oats have a low glycemic index, giving you energy while helping to keep your glucose levels steady.

A high fiber content also helps protect your heart by lowering cholesterol and blood pressure. A serving of steel cut oatmeal provides approximately 4g-5g of protein, as well as calcium, B-vitamins and essential minerals.

Blueberries
Blueberries are a rich source of antioxidants, fiber, vitamins and minerals. The benefits of these concentrated nutrients include protecting your metabolism against free radicals, improving heart health, and supporting brain health, vision, and the immune system.

 

Black Bean Chipotle Burger

Posted on by Diabetes Gladiator
Chipotle Black Bean Burger

Black Bean
Chipotle
Burger

Presenting a unique
way to enjoy legumes:
tasty burgers!

Dinner

I Love Me Café ®

INGREDIENTS

  • 1 ½ tablespoons olive oil
  • ½ cup diced onions
  • One green and one red pepper, chopped
  • 2 ¾ cup black beans
  • Use dry beans as shown in the Legume Chart, or use organic canned beans with no salt
  • 2 teaspoons of cumin
  • 1 teaspoon of chipotle adobe sauce
  • 1 chipotle pepper
  • ¼ cup of cooked quinoa, prepared as shown in the Whole Grain chart

Black Bean Chipotle Burger

Yield: Makes 5 burgers

DIRECTIONS

1. Heat the olive oil in a medium frying pan, add the diced onions and peppers, and sauté them on a low flame until soft, about 7-10 minutes

2. In a food processor, place the black beans, cumin, chipotle, chipotle adobe sauce and pulse until chunky and well mixed but smooth. The texture should resemble chopped meat

3. Fold in the cooked quinoa and peppers and shape the mix into 5 burger patties, about ½ inch thick

4. Sauté the burgers over medium heat in the same pan you used for the onions and peppers until browned on both sides, about 3-5 minutes each side on a medium flame

Chef_Angela_2_75Chef Angela: I love eating my “burger” with fresh avocado slices, guacamole, sprouts, lettuce, tomato, or sliced red onion. This recipe can be doubled, so you can freeze the extra burgers, or you can enjoy them for lunch the next day.

DebbieP_75

Debbie’s Nutritional Notes: Black beans provide a healthy serving of antioxidants, B and C vitamins, minerals (potassium and magnesium) and plant proteins.

They are low in saturated fats and are cholesterol free, making them heart healthy. Plus, their high fiber content helps lower cholesterol and keep blood glucose stable.

 

Angela’s Lentil Soup

Posted on by Diabetes Gladiator
Angela’s Lentil Soup

Angela’s
Lentil Soup

This savory soup makes a hearty
meal served with a triangle
of multi-grain pita bread and
fresh Greek salad.

Lunch

– Angela

I Love Me Café ™

INGREDIENTS

  • 1 ½ medium carrots, diced
  • 1 ½ stalks celery, sliced
  • ⅓ cup onion, diced small
  • 1 ½ tablespoons olive oil
  • ¼ teaspoon pepper
  • 1 ½ teaspoons of of cumin
  • 5 cups spring water
  • 1 cup crushed organic tomatoes, preferably from a glass jar
  • ½ teaspoon dried basil leaves
  • 1 bay leaf
  • An 8 oz. bag green, brown or black lentils
  • Cilantro (optional as a garnish)

Angela’s Lentil Soup

Makes 8 servings: One cup per serving

Directions

1. In a large pot, heat the oil over medium heat and sauté the onions, carrots and celery

2. While they sauté, spread the lentils out on a large plate to check for any stones

3. Add the water, tomatoes, lentils and remaining ingredients, and bring the pot to a boil

4. Cover and turn down heat and simmer until the lentils soften, about 25-35 minutes

5. Take out the bay leaf and spoon the soup into individual cups

Garnish with cilantro right before serving

Chef Angela: I often use spices to substitute for salt in my recipes. In this case, I add 1 ½ teaspoons of cumin. I make a double portion of this soup once a month and freeze the leftovers in individual servings for lunch, last minute dinners, or mid-afternoon snacks.

Debbie’s Nutritional Notes: A serving of lentils provides abundant benefits: high fiber content, vitamins, minerals, and protein. Best of all, lentils are low in calories and are an excellent choice to promote healthy weight loss. (Plus, they also help lower cholesterol and blood glucose.)

Chocolate Chip Chickpea Cookies

Posted on by Diabetes Gladiator
Chocolate Chip Chickpea Cookies

Chocolate
Chip Chickpea
Cookies

Presenting a dream combination of exceptionally nutritious ingredients: chickpeas and chocolate.

Dessert

I Love Me Café ®

INGREDIENTS

  • 1 ¼ cup canned organic low sodium chickpeas in water, rinsed well
  • 2 teaspoons vanilla extract
  • ½ cup +2 tablespoons of any kind of nut butter, such as peanut butter, cashew butter, or almond butter.
  • 1 teaspoon baking powder
  • A pinch of salt
  • ½ cup bittersweet chocolate chips (75% Cacao or more)

Chocolate Chip Chickpea Cookies


Makes 24 Cookies
Serving Size: 2 Cookies

DIRECTIONS

1. Preheat oven to 350°

2. Wash and dry the chickpeas well to remove salt

3. Place all ingredients in the food processor, except for the chocolate chips, and mix well

4. Fold in the chocolate chips into the batter so that they are evenly mixed

5. Scoop the mixture one teaspoon at a time on to a parchment lined cookie sheet and bake for 10 minutes

Enjoy!

Chef Angela: My kids love these cookies and so do I. They are packed with protein, and the chocolate chips provide all the sweetening needed. Choose chocolate chips with a maximum amount of cacao content and a minimum amount of sugar.

 

Debbie’s Nutrition Notes:Here is a combination of exceptionally nutritious ingredients: chickpeas and chocolate! The chickpeas are rich in protein, iron, and fiber. The benefits of cacao’s powerful antioxidants (called flavonoids) include helping to lower cholesterol and improving insulin sensitivity.

Chocolate Tofu Pudding

Posted on by Admin
Tofu Chocolate Pudding

Tofu
Chocolate
Pudding

A fast and simple treat. Tofu
is an excellent source of
protein, and chocolate is rich
in antioxidant compounds.

Dessert

I Love Me Café ™

INGREDIENTS

  • 1 12-ounce package of organic silken tofu
  • 1 3.5 oz. chocolate bar with high cacao content, 75% or more

Tofu Chocolate Pudding

Makes 6 servings of one half cup each

Directions

1. Break up chocolate bar into small pieces

2. Place the chocolate pieces in a microwave-safe bowl and microwave for 1 to 1 ½ minutes, or melt the chocolate in a double brolier

3. In a blender, place the tofu and melted chocolate and blend well

4. Divide into 6 serving bowls and refrigerate for at least 1 hour to set the pudding

Enjoy!

Chef Angela: This recipe always gets rave reviews from my
kids, and I feel even better knowing that it’s taking the place of empty dessert calories.

 

Debbie’s Nutritional Notes: I love the simplicity of this dessert. Tofu is an excellent source of vegetable protein, without cholesterol, and is a versatile ingredient for a wide variety of dishes.

Fresh Fruit Yogurt Parfait

Posted on by Diabetes Gladiator
Fresh Fruit Yogurt Parfait

Fresh Fruit
Yogurt
Parfait

Start your day with a rich source of protein and calcium. Add a wealth
of nutrition with the power of fruits
and the protective benefits of nuts,
seeds and wheat germ.

Breakfast

I Love Me Café ®

INGREDIENTS

  • ½ to 1 cup of organic, plain low
    fat or non-fat regular or Greek yogurt with active probiotics
  • A few drops of vanilla extract, stirred into yogurt
  • 2 tablespoons of wheat germ

Combine with ¼ cup of any 2-3 of these fresh fruits:

  • Organic berries
  • Tart cherries
  • Kiwis
  • Peaches
  • Apricots
  • Apples
  • Pears
  • Melons

Add nuts and seeds for toppings:

  • A sprinkling of slivered almonds
  • Crushed pistachios
  • Crushed walnuts
  • Pumpkin seeds

Fresh Fruit Yogurt Parfait

One serving

DIRECTIONS:

Layer the bottom of a glass or container with two tablespoons of yogurt. Add a layer of fruit and another layer of yogurt. Continue alternating layers until the glass or container is filled. Sprinkle 1 tbs. of wheat germ or nuts as desired.

NUTRITIONAL NOTES:

For optimal nutritional benefits, choose plain organic yogurt and add your own freshly cut fruits.

Look for yogurt with live and active cultures. These “friendly bacteria,’’ also called probiotics, support your digestive health and immune system. Always check the package label for the fat and sugar content to avoid high fructose corn syrup and artificial additives.

If you are avoiding dairy, plain soy yogurt provides many of the same benefits as milk-based yogurts do.

Almonds_50
Almonds
May lower cholesterol, prevent cancer, and help lower blood sugar after meals

 

Pistachio_50Pistachios
Protects the heart and arteries in Type 2 diabetes; may lower the risk for pre-diabetes; may lower blood sugar levels after meals

 

Walnuts_50Walnuts
A source of omega-3 fatty acids to help lower triglycerides and cholesterol levels; excellent for heart health

 

Pumpkin_50Pumpkin Seeds
A rich source of omega-3 fatty acids and the important mineral magnesium, essential for heart health

 

Wheatgerm_50
Wheat Germ
A dense source of protein and fiber, as well as abundant vitamins and minerals beneficial to almost every function of the human metabolism

Blueberry Coconut Chia Pudding

Posted on by Diabetes Gladiator
Blueberry_Coconut_Chia.jpg

Blueberry
Coconut Chia
Pudding

This recipe shows a simple way
to integrate chia, one of the
world’s most versatile superfoods, into your diet.

Breakfast

I Love Me Café ®

    INGREDIENTS

  • 1 cup organic blueberries
  • ¼ cup chia seeds
  • ½ teaspoon vanilla extract
  • ¼ cup unsweetened shredded coconut
  • A pinch of salt
  • 1 ½ cups organic almond milk
  • ¼ cup slivered almonds for a garnish

Blueberry Coconut Chia Pudding

Makes 1 ½ cups of pudding (4 servings)

Directions:

1. Blend half the blueberries and all ingredients except the chia seeds in
a blender

2. Stir in the chia seeds and place in a glass or plastic container

3. Refrigerate at least 3 hours before serving

4. Divide the pudding into 4 equal containers

5. Top with the remaining fresh blueberries and slivered almonds

This pudding will store up to 4 days in the refrigerator.

Chef Angela: Organic blueberries are more expensive, but they are a real nutritional investment: they will help you avoid high pesticide residues found in the non-organic kind.

 

Debbie’s Nutrition Notes: A pudding that will help DECREASE your appetite? Yes! Almost all of the carbohydrates in chia seeds are fiber, absorbing water and helping to make you feel more full. Chia seeds are also loaded with protein and omega-3 fatty acids, and they are high in antioxidants, substances that may help prevent cell damage.

 

 

Sweet Potato, Kale & White Bean Hash

Posted on by Diabetes Gladiator
NGI-Blog-Chicken-Thighs-CR-1200-600-flip - copy - copy

Sweet Potato,
Kale &
White Bean
Hash

Adapted from the
Natural Gourmet Institute

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

Lunch

I Love Me Café ™

   INGREDIENTS

  • 2 tablespoons olive oil
  • 1 large sweet potato, scrubbed, diced
  • ½ small white onion, thinly sliced
  • 1 cup cooked cannellini beans
  • 3 cups lacinato kale, cut into ribbons
  • Zest of 1 lemon
  • ¼ cup shredded Parmesan cheese (optional)

Sweet Potato, Kale & White Bean Hash

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

PROCEDURE

1. Heat oil in a heavy-bottomed skillet over medium heat. Add potatoes
with a pinch of salt, and stir. Cover skillet and cook for 7-9 minutes, stirring occasionally.

2. Add onions and beans to skillet. Cook until onions soften, stirring occasionally, 3-5 minutes.

3. Add kale and cook until it begins to wilt.

4. Sprinkle in lemon zest, cheese (if using), salt, pepper and crushed red
pepper flakes.

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Print
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.

Mediterranean Quinoa Salad

Posted on by Diabetes Gladiator
NGI-Blog-Mediterranean (37)'FLIP-RET

Mediterranean
Quinoa Salad
with Grilled
Eggplant
and Tofu

Adapted from the
Natural Gourmet Institute

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

Lunch

I Love Me Café ®

INGREDIENTS

For the quinoa salad:

  • 1 3⁄4 cups water
  • ½ teaspoon sea salt
  • 1 cup quinoa
  • 1 pint cherry tomatoes, halved
  • ½ English cucumber, seeded, diced
  • ½ small red onion, diced
  • ½ cup pitted Kalamata olives, rinsed well to remove extra salt and roughly chopped
  • 1 garlic clove, minced
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • ⅓ cup crumbled feta cheese
  • 1 tablespoon lemon juice

For the grilled tofu:

  • ¼ cup lemon juice
  • 1 tablespoon extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon chopped fresh oregano
  • Sea salt and freshly ground black pepper
  • 14 ounces extra firm tofu, drained, patted dry, cut into ½-inch slices

For the grilled eggplant:

  • ⅓ cup olive oil
  • 1 garlic clove, minced
  • 1 large eggplant, halved widthwise,
    cut into ½-inch slices
  • Sea salt, to taste

Mediterranean Quinoa Salad with
Grilled Eggplant and Tofu

Adapted from the Natural Gourmet Institute

Yield: 4 Servings

PROCEDURE

QUINOA SALAD

1. In a small pot, bring water and salt to a boil. Add quinoa, turn heat down to a simmer, and cook until all water is absorbed, about 15 minutes. Turn heat off, and let stand covered for another 10 minutes.

2. Allow quinoa to come to room temperature. Fluff with a fork.

3. In a large bowl, toss quinoa with remaining salad ingredients. Taste and season with salt, if needed.

GRILLED TOFU

1. Whisk together lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.

2. In a shallow dish, coat tofu in marinade. Cover and refrigerate for at least 30 minutes or up to 8 hours.

3. Heat a grill pan over medium-high heat. Cook tofu until browned, 3-4 minutes per side, basting occasionally with marinade.

GRILLED EGGPLANT

1. Combine olive oil and garlic, and brush eggplant on both sides. Season with salt.

2. Grill over medium-high heat until softened and browned, 4-5 minutes per side.
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Print
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.