Cocoa Nut Muffins

cocoa-nut muffin recipe.


the recipe calls for spelt flour, but I just used whole wheat and it worked good.
so cooking spray (I would recommend spraying the muffin papers if you use them as well it was really sticky)
1 cup spelt flour or whole wheat flour
1/2 cup whole wheat flour (if you use spelt, otherwise just 1 1/2 whole wheat)
1/2 cup 5 minute oatmeal
1/4 cup unsweetened cocoa powder
1/2 teaspoon sea salt
1 medium apple, peeled and diced
1/2 tsp baking soda
2 tsp baking powder
1/2 cup unsalted pecans
3/4 cup buttermilk
1/2 cup Greek yogurt
2 tsp vanilla extract
3 egg whites
1/2 cup raw organic honey
1 1/4 cup raspberries


Preheat oven to 375 F. Prepare muffin tin with paper liners and cooking spray, or just cooking spray.


In medium bowl, combine spelt and whole wheat flours, oatmeal, cocoa powder, salt, apple, baking soda, baking powder, and pecans. Stir until combined.


In a large bowl, mix together buttermilk, yogurt, vanilla, egg whites, and honey. Add dry mixture to wet mixture and stir until moistened. Then gently stir in raspberries. Fill muffin cups half way. Bake for 20 minutes or until toothpick comes out clean. Let cool for five minutes.


This makes about 18 muffins. I put mine in my 12 muffin pan and then used the rest of the batter to make bread.


Nutritional facts: Calories: 120; Total Fat: 3g; Sat. Fat 0.5g; Carbs 21g; Fiber 2g; Sugars 10g, Protein 4g, Sodium 115mg; Cholesterol 1mg.

Pizza

Here is Jens Pizza recipe. I'm going to have it for lunch tomorrow. yummmmm.
Flat bread or low carb thing (the ones you find in the Deli section)
mozz cheese
turkey pepperoni
any veggies you like

Make the pizza, cut and eat. It's good! Very low carb b/c of the "crust".

Thanks Jen for the idea!!!!!

Tomato Basil Couscous

Ingredients
3/4 cup cooked couscous (look for Israeli or whole-wheat)
1 tomato, chopped
1/3 cup canned chickpeas, drained and rinsed
2 scallions, chopped
1 teaspoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh basil
Lettuce

Instructions
Combine the couscous, tomato, chickpeas, scallions, oil, lemon juice, and basil in a bowl. Toss, and serve on a bed of lettuce.

Serves 2

I also added some Garlic and Olive and Oil Couscous for a little more flavor.

Diabetes Meal Plan Chart

Here is the meal plan chart that Kara gave Jen and I. I find it really helpful to track what I eat. The number in the little boxes is how many "Carb Choices" you can have at each meal.

1 Carb Choice: 15grams of carbs
Fiber subtracts carbs 1:1 so look at "Net Carbs"
Example- Something has 30g of carbs and 7g of fiber. 30-7=23 net carbs so about 1 1/2 "Carb Choices"

1 cup berries=1 "carb choice"
1 apple= 1 "carb choice"
eggs=0 carb choices (so eat those eggs!! :))

I know it is small I will send it in email too.

Spicy Chicken Salad

Great for sandwiches or to eat alone! Could also be made with tuna. One serving is a whopping 80 calories!!!

Spicy Chicken Salad (2 servings)
1 can Swanson's Chunk Chicken (in water)
1 tbsp fat free sour cream
1 tbsp fat free mayo
1-2 stalks celery, finely chopped
1/4 cup raw carrots, finely chopped
1/4 cup onion, finely chopped
1 tsp lime juice
1 tsp cayenne pepper
1/2 tsp black pepper

Mix all ingredients together. Serve over lettuce for a sald, on low-calorie bread for a sandwich, or eat alone.

Spaghetti Squash & Zesty Shrimp Recipe

I made this for dinner last night - made it up myself! It's really yummy and SUPER low in calories (about 300 to be precise). This is for two servings, so increase it if you need more! :)

Spaghetti Squash
Halve a squash length-wise and scoop out the seeds. Coat a baking dish with fat free cooking spray and place squash flat side down in dish. Use a fork to poke the outside of the skin all over (to allow for steam/cooking). Bake at 350 for 35-40 minutes.

To remove spaghetti squash from rind, use a fork to scrape out the inside of the squash. It will come out looking like spaghetti noodles.

Zesty Shrimp Sauce
6 oz. cooked, deveined shrimp
3 tomatoes, chopped/diced
1-2 cloves of garlic (depending on tastes)
2 tbsp blackening seasoning
1/2 tsp black pepper (or to taste)
1 tbsp lemon or lime juice
1 tsp olive oil

Heat 1 tsp olive oil over medium heat. Coat shrimp in blackening seasoning.
Add shrimp to pan and saute for 2 minutes until pink. Add lemon juice and pepper, stirring to mix. Add tomatoes and garlic, cook for 5-7 minutes until heated through and tender.

Pour sauce over spaghetti squash to serve. Enjoy!!!

Recipe Blog

I thought it might be easier to link to a recipe-only blog. We can share recipes here and use the other one for updates.