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.