by Guest | Feb 14, 2023 | Recipes
Prep Time: 10 minutes
Ingredients:
- 6 mini Hershey’s special dark chocolate bars (chopped)
- 2 cups plain nonfat greek yogurt
- 2 tbsp honey or 4 packets artificial sweetner
- 1 tsp vanilla extract
- ¼ cup skim milk
- 6 tbsp whipped topping
- 2 cups fresh raspberries
Directions:
- Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. Do not overcook.
- In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the honey, vanilla, and milk and beat some more. Then add the chocolate, a small amount at a time, beating in between additions.
- Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping.
Recipe Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/greek-yogurt-chocolate-mousse.html
Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston.
by Guest | Feb 1, 2023 | Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
- 2 cans (15 ounces each) pinto beans, drained and rinsed
- 1 cup salsa
- 1 ½ cups corn (fresh or frozen, or a 15-ounce can, drained and rinsed)
- ½ cup chopped mild green chiles (4-ounce can)
- ½ teaspoon garlic powder or 2 cloves garlic, finely chopped
- 1 ½ cups shredded cheese
- 8 whole wheat flour tortillas (10-inches) or 12 corn tortillas (6-inches)
- 1 can (15 ounces) enchilada sauce
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
- Mix beans, salsa, corn, chiles, garlic and half of the cheese together in a bowl.
- Warm each tortilla in a dry skillet and stack them on a plate.
- Spoon about 1/2 cup of the bean mixture onto each tortilla.
- Roll the tortilla and place seam-side down in the baking dish.
- Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
- Bake for 15-20 minutes, or until hot.
- Refrigerate leftovers within 2 hours.
Notes:
- Substitute black beans or kidney beans for the pinto beans.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
- Try substituting cooked chicken or turkey for beans.
- Topping ideas: hot sauce, avocado, black olives, green onion, lettuce, radishes, or low-fat plain yogurt or sour cream.
Recipe and Photo Source: https://www.foodhero.org/recipes/easy-cheesy-enchiladas
by Guest | Jan 18, 2023 | Recipes
Ingredients
- (see Notes for ingredient ideas)
- 2 cups cooked grains
- 2 cups chopped vegetables (raw or cooked any way you choose)
- 12 ounces cooked protein, cut bite-sized (about 2 cups)
- ¼ cup topping
- ¼ to ½ cup sauce or dressing
Directions
- Wash hands with soap and water. Gather ingredients and 4 bowls.
- Spoon about ½ cup of the grain into each bowl.
- Arrange ¼ of the vegetables and protein on top of or around the grains in each bowl.
- Drizzle 1 to 2 Tablespoons of the dressing over each bowl.
- Sprinkle 1 Tablespoon of topping over the top.
- Refrigerate leftovers within 2 hours.
Notes: Ingredient Ideas
Protein – try cooked chicken, beef, pork, seafood, tofu, tempeh, beans, lentils or eggs
Vegetables – use any mixture of fresh, frozen or canned
Grains – try whole grains such as brown rice, quinoa, buckwheat or oats
Topping – try something crunchy or chewy like nuts, seeds, raw or pickled vegetables, microgreens or fresh or dried fruit
Sauce or dressing – use a prepared dressing or salsa, or try one of these Food Hero recipes:
Photo and Recipe Source: https://www.foodhero.org/recipes/mix-and-match-grain-bowl
by Guest | Jan 4, 2023 | Recipes
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients
- 1 apple
- 2 cups nonfat or 1% milk or water
- 1 cup quick cooking or old fashioned rolled oats
- ⅛ teaspoon salt
- ⅛ teaspoon cinnamon
- 1 Tablespoon brown sugar
- ⅛ teaspoon nutmeg (optional)
Directions
- Rinse the apple, remove the core and cut into small chunks (about 1 ½ cups).
- Bring the water or milk to a boil in a saucepan.
- Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
- Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- To increase the apple flavor, use apple juice for all or part of the water. Mixing apple juice with milk may cause milk to curdle.
- Add bite-size dried fruit pieces like raisins, apricots or cranberries in step 3, or sprinkle on top when serving.
- Sprinkle chopped nuts on top when serving.
- Recipe adapted from Nutrition Matters.
Photo and Recipe Source: https://www.foodhero.org/recipes/apple-spice-oatmeal
by Guest | Dec 14, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Ingredients:
- 12 Large Brussels sprouts
- 1 tbsp olive oil
- 3 slices lean turkey bacon(diced)
- 1 clove garlic(minced)
- 3 oz soft goat cheese
- 2 tbsp skim milk
- ½ tsp salt(optional)
- ¼ tsp black pepper
- Parmesan cheese(grated)
Directions:
- Preheat oven to 400 degrees F.
- Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
- Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
- Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
- In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
- Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
Recipe Source: https://www.diabetesfoodhub.org/recipes/stuffed-brussels-sprouts-bites-%E2%80%93-foodie-recipe.html
Photo Credit: Peter Papoulakos
by Guest | Nov 30, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients
- 2 teaspoons vegetable oil
- 2 cups sliced onion
- 2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
- 2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears, drained and chopped
- 2 cloves garlic, peeled and crushed
- 2 Tablespoons peeled and chopped fresh ginger, or 1 teaspoon powdered ginger
- ½ teaspoon thyme
- 4 cups low-sodium chicken or vegetable broth (see Notes)
- 1 cup water
- 1 Tablespoon lemon juice
- ½ cup plain nonfat yogurt
Directions
- Wash hands with soap and water.
- Heat oil in a large pot over medium heat.
- Add onions and stir until softened, 3 to 4 minutes.
- Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
- Add broth and water; bring to a simmer.
- Reduce heat to low, cover, and simmer until squash is tender, about 35 to 45 minutes.
- Purée soup, in batches if necessary, in a blender. (If using a blender, follow manufacturer’s directions for puréeing hot liquids.)
- Return soup to pot and heat through. Stir in lemon juice.
- Garnish each serving with a spoonful of yogurt.
- Refrigerate leftovers within 2 hours.
Photo and Recipe Source: https://www.foodhero.org/recipes/autumn-squash-bisque-ginger
