Almond Joy "Green" Smoothie

There is a new almond milk product available from Almond Breeze called Almond Coconut Milk.  I've been using it this week in my morning smoothies and it has a very subtle coconut flavor that is not overpowering, but makes an excellent base for tropical fruit smoothies. One cup contains 450 mg of calcium, making this smoothie an excellent source of this vital mineral.  I purchase the unsweetened variety because it has net 0 carbs and then add my own sweetening to the blender.  The recipe below is a delicious and nutritious meal in a glass that has the flavors of a candy bar. It's a fun way to start the day that will keep you satisfied for hours. (You would never guess that it contains spinach!) You've got to give this one a try soon:

Almond Joy "Green" Smoothie
Makes 1 generous, meal replacement serving

1-1/2 cups unsweetened Almond Coconut Milk
1/2 small frozen banana
2 tablespoons unsweetened cocoa powder
1 cup baby spinach leaves (or other mild green)
4 teaspoons Splenda granular (or two packets, also you may substitute your own sweetener)
2 tablespoons unsweetened coconut flakes
1 tablespoon fiber powder (optional)
1/2 scoop whey protein powder (chocolate or vanilla, optional)
5 ice cubes

Place the first eight ingredients in the blender and slowly increase the speed of your blender until you reach high (#7 on a Vitamix). Blend until smooth.  Add the ice cubes through the top opening one at a time and continue to blend for a few seconds until smooth.  Serve immediately.

Nutritional Information (including fiber & protein powders): 284 calories, 37.8 g carbohydrate (18.5 g fiber, 9.4 g sugar), 12 g total fat, 6.9 g saturated fat, 0 g trans fat, 0 mg cholesterol, 251 mg sodium, 905.5 mg calcium, 545 mg potassium, 11 g protein.

Recipe by Kathy Sheehan, copyright 2013.

Spinach Dumplings in Marinara Sauce

Longing for a rich, Italian meal without all the carbs that come with spaghetti?  This meatless dish is satisfying and extremely quick and easy to prepare.  For convenience, it utilizes frozen chopped spinach that has been thawed and is full of nutrients, including vitamins A and K, folate, calcium, and potassium. This hearty meal will fill you up and make you think you've eaten spaghetti and meatballs.  Add a side salad and a small glass of red wine to complete this heart-healthy Italian feast!

Spinach Dumplings in Marinara Sauce
Makes 2 servings

8 oz. chopped spinach, defrosted
½ cup whole wheat  seasoned bread crumbs
¼ cup grated Parmesan cheese
2 Tablespoons fat free ricotta cheese
¼ teaspoon garlic powder
1/8 teaspoon nutmeg
1 Tablespoon fresh chives, chopped (or ½ TB dried)
1/8 teaspoon salt
1/8 teaspoon black pepper
1 egg white
½ cup broth or water
2 ¼ cups marinara sauce of your choice (18 oz.)

1.  Squeeze excess water from spinach.   In a medium bowl, mix together the spinach, bread crumbs, Parmesan cheese, ricotta cheese, spices, chives, and egg white.  With your hands, form into 16 balls, about 1” in diameter.

2.  Place dumplings  into a non-stick skillet and add the broth or water.  Cover with a tight-fitting lid and steam over medium-low heat  for about 5 minutes, gently turn over dumplings and continue steaming for another 2 minutes (if needed add a bit of water).  Remove lid and allow liquid to evaporate.

3.  Add marinara sauce and simmer uncovered for about 15-20 minutes, turning dumplings and stirring sauce every 5 minutes.  Continue simmering until sauce has thickened.  Serve immediately, sprinkled lightly with Parmesan cheese, if desired.

Nutritional Information per serving: 359 calories, 42.9 g carbohydrate (17.5 g sugars, 7.7 g dietary fiber), 14.3 g total  fat, 3.6 g saturated fat, 15 mg cholesterol, 2771 mg sodium, 413.2 mg calcium, 17.9 g protein.

Recipe by Kathy Sheehan, ©2013

Smoothies (They're Green, but don't tell!)

I'm making progress.  This morning, my BG was 113! Although it hasn't been consistently in the normal range, I'm encouraged because I'm seeing a downward trend.  For the past six weeks, my diet has been mainly vegetable-based soups, fresh vegetables or salad, fruit, yogurt, cottage cheese and, a few days a week, a lean protein such as fish or chicken for dinner.  It's not very exciting, but it seems to be working. Also, the most amazing part is that my sugar and carb cravings are gone! I don't plan to remain on this highly restrictive diet always but, for now and until I reach my goal, I am severely limiting all bread products, grains, potatoes, rice and pasta.

The most exciting and varied part of my day is the green smoothie I make for breakfast.  I love mixing the different fruit flavors and hiding two or more servings of vegetables and fruit in each glass!  I know that some people turn away from green smoothies because they can't get past the green color.  Even though the fruit flavors overpower the greens (if the combination is right), the smoothie may not have an appetizing appearance which can make it hard for some to swallow.  I wanted to share these two delicious recipes because they're not green!  If you're one who might benefit from green smoothies, but have been reluctant to give them a try, these might just change your mind.

Tips for introducing yourself to green smoothies:  At first, add a small amount of greens to an otherwise fruit-based smoothie.  Add a little more every week until you reach the suggested amount in a recipe or to taste.  Use frozen fruit for a refreshing, cool smoothie (or add ices cubes).  When I make one of these smoothies in the morning, I drink about 2/3 of the entire recipe for breakfast, then refrigerate and finish the remaining portion as a snack in the late afternoon.


Chocolate Cherry “Green” Smoothie
Makes 2 servings 
(If you add a few ice cubes, this smoothie becomes an unforgettable frozen dessert.)

1 cup frozen cherries, no sugar added
½ small banana (frozen)
1 ½ cups unsweetened or original almond or soy milk
2 Tablespoons unsweetened cocoa powder
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)

Place all of the ingredients in a blender and blend until smooth or desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  175 calories, 34.6 g carbohydrate (10.6 g fiber, 18.7 g sugars), 2.8 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 155 mg sodium, 280.1 mg calcium, 6.2 g protein.


Chocolate Cashew Peanut Butter Banana Smoothie
Makes 2 servings 
(The cashews add a rich creaminess to this awesome smoothie!) 

2 Tablespoons raw cashews (about 12-14 whole cashews)
1 ½ cups unsweetened or original almond or soy milk
½ small banana (frozen)
2 Tablespoons unsweetened cocoa powder
2 Tablespoons creamy peanut butter
1-2 Tablespoons Splenda or Stevia, granular (or to taste)
2 cups mild greens, such as spinach or kale
1 Tablespoon fiber powder (optional)
½ scoop protein powder (optional)
6 ice cubes

If necessary, soak the cashews in the almond milk for 30 minutes or overnight. (This is advisable for those using a normal household blender.  If you have a heavy-duty blender, such as a Vita-mix, it is not necessary.) Place the cashews and almond milk in the blender and blend until smooth.  Add the remaining ingredients and blend until smooth.  One by one, drop the ice cubes into the blender while on low speed through the lid opening and blend until desired consistency is reached.

Nutritional Information per serving (with fiber and protein powders):  300 calories, 34.7 g carbohydrate (11 g fiber, 11 g sugars), 14.7 g total fat, 3.1 g saturated fat, 0 mg cholesterol, 280 mg sodium, 345.9 mg calcium, 12.3 g protein.

Recipes by Kathy Sheehan, copyright 2013

Bad Numbers & Chia Seeds

A few weeks ago, I returned from my doctor, where he exclaimed, "What happened? Your sugars are through the roof!" I was stunned, but I don't know why I should have been. Since Thanksgiving, I haven't been eating healthy and, soon after Christmas, I took a 3-week vacation and ate my way from Florida to Maine!  I had gained 8 pounds.  I looked my doctor in the eye and told the truth. I didn't make excuses, admitted I'd been off my food plan for several months and hadn't been testing regularly, so I had no clue what my BG trends had been.  He gave me three months to get my A1C below 7 again, or he highly recommends that I go back on insulin.  I was devastated.  I went home, felt sorry for myself for having this horrible disease for the 100th+ time and, yes, I cried. 

Then I made a confession to myself: Perfectionist though I am, I am only human and, just like everyone else that struggles with diabetes, I make mistakes.  It took me a few days, but I have forgiven myself, I've begun to eat healthy consistently and have even begun to regain some enthusiasm for vegetables again.  My progress is slow, but I'm on track with my food plan again and some weight has been lost.  I hope my BG numbers will begin to go down but, so far, they remain high.

Now, what are Chia Seeds?  They are the tiny, edible "Chia Pet" seeds that are incredibly high in fiber, low in carbs, a good source of Omega 3 fatty acids, high in calcium and protein and help me to feel full longer and may aid in my weight loss!  I learned about them from a program I watched on Netflix called, "Hungry for Change."  (BTW, if you can watch this highly motivational documentary yourself, please do!  Try Netflix or check out the DVD from your local library.)  Since learning about this product, I purchased some Chia Seeds from Whole Foods and have begun experimenting.  Today I made two types of Chia Seed pudding using unsweetened Light Coconut Milk as a base and, although they're a bit different looking than traditional pudding, both are delicious!  The chia seeds act as the thickener, so no egg, cornstarch or other thickening ingredient is needed.  Also, both recipes are quick and easy to make because no cooking is necessary!  The pudding thickens and gels in about 30-40 minutes, but letting the mixture sit for about 4 hours or overnight allows the seeds soften and resemble tapioca pudding in texture.  Chia seeds come in black or white varieties.  Both have the same nutritional properties, so choose whatever you can find.  (They are pretty easy to find these days, I even understand WalMart carries them in some stores.  Check the grocery or natural food store in your area.)  Also, Chia Seeds can be tossed on salads, added to yogurt, soups or stews, smoothies and even baked in breads or other baked desserts!  They have no flavor of their own, but take on the flavors of the other ingredients in the recipe.  Note: They do thicken whatever liquid food or drink they are added to, so if you don't want that to happen, create a "chia gel" first by mixing 1/4 cup water and 1 TB. chia seeds.  Allow the mixture to sit for at least 30 minutes (stirring once or twice) or overnight.  If you add the already thickened and jellied chia seeds to liquids, the thickening effect will be greatly reduced or eliminated.

There are a lot of recipes out there, so experiment and enjoy the benefits!

Coconut Chia Seed Pudding
(Makes 3 servings)

1 cup light, unsweetened Coconut Milk
2 teaspoons Agave Nectar
2-3 teaspoons Splenda Granular (or to taste)
2 Tablespoons chia seeds
1/4 teaspoon vanilla extract

Mix together the coconut milk, agave nectar, and Splenda and stir together. (I use a combination of agave nectar and Splenda to reduce the carbs, but use any sweetener of your choice, keeping in mind it may change the nutritional information per serving.)  Add the chia seeds and vanilla extract and stir.  Allow to sit for about 15-20 minutes and stir again (so seeds don't settle on the bottom).  Refrigerate for 4 hours or overnight.  Stir before serving.

Nutritional Information per serving (without added toppings): 122 calories, 14.6 g carbohydrate, 7.8 g total fat, 4.3 g saturated fat, 0 trans fat, 0 cholesterol, 17 mg sodium, 4 g fiber, 4.7 g sugars, 73.4 mg calcium, 3 g protein.


Chocolate Coconut Chia Seed Pudding
(Makes 3 servings)

Add 1 Tablespoon unsweetened cocoa powder to the liquid ingredients in above recipe.  Heat the coconut milk just until the cocoa powder mixes thoroughly.  Add the sweeteners.  Add 2 Tablespoons plus 1/2 teaspoon chia seeds to mixture.  Add 1/8 teaspoon vanilla extract and stir.  Allow to sit for about 15-20 minutes and stir again (so seeds don't settle on the bottom). Refrigerate for 4 hours or overnight. Stir before serving.

Nutritional Information per serving (without added toppings): 135 calories, 11.4 g carbohydrate, 8.6 g total fat, 4.5 g saturated fat, 0 trans fat, 0 cholesterol, 18 mg sodium, 5.2 g fiber, 4.8 g sugars, 86.7 mg calcium, 3.7 g protein.

Recipes by Kathy Sheehan, copyright 2013.

Date Sugar

In the recent Eating Well Magazine (Sept/Oct 2012 issue), I read an excellent article on different types of sugar, from granulated white to natural sweetners, such as maple crystals or agave nectar.  But there was one listed that I'd never heard of before: Date sugar.  I was curious!  So I went on a hunt for information and where to purchase the product. 

It turns out that date sugar is simply dried and finely ground dates.  It makes an excellent substitute in recipes calling for brown sugar or to sprinkle on cereal or yogurt. It is significantly lower in calories compared to white sugar and you can use less (about 2/3 cup of date sugar when 1 cup of white or brown sugar is called for in a recipe), which further reduces the calories from sugar in the final product.  For comparison, 1/2 cup of date sugar is 288 calories, while refined white sugar is 387 calories per 1/2 cup.  Also, about 8 grams of fiber per 1/2 cup is a nice bonus that you won't get with white sugar!  Date sugar provides some vitamins, minerals and antioxidants, as well.  My regular grocery store did not carry it, but it is available at health food stores, some Middle Eastern markets or online. I purchased it at my local Whole Foods store.  One important note: Date sugar crystals do not melt, so avoid recipes in which the sugar is required to melt, such as in drinks or candy.  In baked goods, pretty brown flecks will be visible, but in quick breads, cookies or whole grain recipes you'll not notice. 

To test its consistency and flavor, I made some banana bread using my own recipe.  (See July 29, 2009 blog post).  I substituted date sugar in place of the white sugar called for in the recipe.  The final result was wonderful! The bread was moist and flavorful.  The dates didn't impart any particular flavor, but the warm, subtle sweetness beautifully complimented the bananas.  The lovely sweetness lingered on my tongue; it was delicious!  I hope you'll be inspired to try it sometime.  I think you'll be pleased, too.

Other recipes to try:

Bananas Foster Quick Bread (May 10, 2011 post)
A Smarter Peach Muffin (Oct. 18, 2009 post)
Caramel Apple Tea Bread (Sept 17, 2009 post)

Italian Zucchini and Tomato Bake

Many years ago, there was a wonderful restaurant in Damariscotta, Maine called the Cheechako.  It was a favorite of my family and I remember the last time I had dinner there was on my 5th wedding anniversary, which happened to be the last weekend they were open.  (I've been married for 30 years, so it was quite a while ago.) They served a delicious zucchini vegetable dish that is the inspiration for this recipe.  With the summer's bounty of zucchini available at the farm stand, I often turn to this favorite dish at this time of year.  It's extremely easy to prepare and is a delicious way to enjoy this prolific vegetable.

Italian Zucchini and Tomato Bake
Makes 4 servings

14.5 ounces canned Stewed Tomatoes
2½ cups sliced Zucchini Squash
1/8 teaspoon Salt
1/8 teaspoon Black pepper
1 teaspoon Mrs. Dash Italian Medley Salt-free Seasoning
2 slices High Fiber Bread, dried or toasted and cubed
½ cup shredded Italian Style Cheese (mixture of 4-5 kinds of cheese)

1. Preheat oven to 350-degrees. Slice zucchini into quarter-rounds, set aside. Partially drain stewed tomatoes and place them into a quart-size casserole dish. Roughly chop. Add zucchini, salt, pepper, and Italian herb seasoning. Stir to combine.

2. Top with dried bread cubes and push the bread into the zucchini mixture. Sprinkle evenly with shredded cheese.

3. Bake uncovered for 40-45 minutes until zucchini has softened and cheese is melted and golden. Allow to cool for 5 minutes before serving.

Nutritional Information per serving: 114 calories, 13 g carbohydrate, 5.1 g total fat, 2.7 g saturated fat, 457 mg sodium, 3 g fiber, 6.1 g sugar, 16 mg cholesterol, 6.8 g protein.

Recipe by Kathy Sheehan, copyright 2012

Chicken Sausage & Grilled Onions Over Spicy Mustard Beans

The chicken sausages that come cooked in a package are convenient and easy to prepare.  When I don't feel like cooking, they often are my "go to" quick meal.  This recipe can use any flavor of chicken sausage, although I chose Chicken-Apple because its my favorite.  It's served over canned cannellini beans which provides lots of heart-healthy fiber!  Because they're not too exciting on their own, I drained and rinsed the beans before adding them to a spicy mustard sauce and heating them briefly.  This allowed them to pick up the flavor of the sauce and gave them a more interesting flavor.  The other reason I love this quick recipe is that it's a one-pot meal.  It's not fancy, but it's hearty and delicious! 

Chicken Sausage & Grilled Onions Over Spicy Mustard Beans
Makes 3 servings

2 large yellow onions, thinly sliced
1 tablespoon olive oil
½ teaspoon salt
4 tablespoons sherry, divided
4 cooked chicken sausage links (any flavor), sliced into rounds
2 plum tomatoes, seeded and chopped
1 can (14.5 ounce) cannellini beans, rinsed & drained
½ cup chicken broth
1 tablespoon spicy brown mustard (or your favorite)
½ teaspoon ground black pepper
½ cup shredded gruyere cheese (or parmesan)

1.  Heat the oil in a large, heavy skillet on medium and add sliced onions and salt.  Cook, stirring frequently, until softened and translucent.  Add 3 tablespoons sherry.  Reduce heat to low and continue cooking, stirring occasionally, until beginning to turn golden in color.  Add sliced sausage and continue cooking until sausage has browned a bit and onions are caramelized.

2.  Meanwhile, while onions are cooking, in a medium saucepan combine the drained beans, chicken broth, 1 tablespoon Sherry, mustard and pepper.  Bring to a boil over medium-high heat.  Reduce heat to low and continue simmering for 5-8 minutes.  Remove from heat and allow to sit until onion mixture is ready.

3.  When onions are caramelized and sausage is browned, add chopped tomatoes and stir gently until heated through.  Salt & pepper to taste.

4.  To serve, use a slotted spoon to divide beans equally among the serving plates.  (Discard any remaining liquid.)  Top each with 1/3 of the onion-sausage mixture and sprinkle with shredded cheese.  Serve immediately.

Nutritional Information per serving:  565 calories, 44 g carbohydrate, 28 total fat, 8.3 g saturated fat, 2210 mg sodium, 100 mg cholesterol, 14 g sugar, 11 g fiber,  33 g protein.

Original recipe by Kathy Sheehan, copyright 2012