KALE CHICKEN AND GNOCCHI SOUP

Basic chicken noodle soup gets an upgrade with the addition of kale, gnocchi, and cream. This Kale Chicken and Gnocchi Soup is warm and comforting.

INGREDIENTS

·         1 Tbsp olive oil 

·         4 cloves garlic 

·         1 yellow onion 

·         2 carrots 

·         1 bunch kale 

·         1 rotisserie chicken breast (about 1-1.5 cups) 

·         5 cups chicken broth (reduced sodium preferred)

·         1/4 tsp nutmeg

·         1/2 tsp basil 

·         Freshly cracked pepper

·         Pinch red pepper flakes (optional)

·         1 lb. gnocchi 

·         1/2 cup half and half or cream (optional) 

INSTRUCTIONS

1.      Dice the onion and mince the garlic. Sauté the onion and garlic with olive oil in a large pot over medium heat for 3-5 minutes, or until the onion are soft and transparent. While the onion and garlic are sautéing, peel and slice the carrots. Add the carrots to the pot and continue to sauté for 3-5 minutes more.

2.      While the onion, garlic, and carrots are sautéing, pull the kale leaves from the woody stems and then rip or cut them into thin strips. Rinse the kale well under cool water in a colander. Add the rinsed kale to the pot and sauté until the kale has wilted down to half its volume (3-5 minutes).

3.      Chop or shred the chicken into bite sized pieces then add it to the pot along with the broth, nutmeg, basil, a generous does of freshly cracked pepper (about 20 cranks of a pepper mill), and a pinch of red pepper flakes.

4.      Bring the pot up to a boil over medium-high heat, then add the gnocchi. Let the gnocchi simmer in the soup for 3-5 minutes, or until they are light and tender. Turn the heat off.

5.      Serve the soup as is, or add 1/2 cup half and half or cream. Taste the broth and adjust the salt or pepper as needed.

https://www.budgetbytes.com/2016/01/kale-chicken-and-gnocchi-soup/

Vegetable and Cilantro Orzo Salad

Utensils: 3 qt saucepan, colander, large skillet, food processor

Salad:
3/4 cup dried whole wheat orzo
2 cups sliced fresh button mushrooms
1 medium red or yellow bell pepper, cut into bite sized strips
1/2 cup chopped onion (cone #3)
1 tbsp. olive oil
2 cups of fresh chopped spinach, arugula or watercress (4-5 oz.)

Pesto:
3/4 cup firmly packed cilantro
1/4 cup firmly packed mint
3 cloves of garlic
Salt and pepper to taste
2 tbsp. olive oil
1 tbsp water

DIRECTIONS:
1. A) Cook orzo for about 10 minutes in water. Drain and rinse with cold water and set aside.
1. B) Meanwhile, in a large skillet, cook mushrooms, pepper and onion over medium heat for 5-8 minutes, then set aside.

2. For pesto: blend in a food processor the cilantro, mint, garlic, salt and pepper. Then add the oil and water. Process until nearly smooth.

3. Combine all the ingredients including the leafy greens.

This dish would make a great addition to salmon or halibut.

This photo includes Brussels sprouts

Black Bean and Quinoa One-Pot meal

This easy one-pot recipe can be vegan or vegetarian depending on broth and desired toppings. Pair with a large salad (and tortilla chips if desired).

Utensils: 5 qt saucepan

Ingredients
-1 tsp. olive oil
-1 onion (diced or cone #3)
-3 cloves of garlic, minced
-1 bell pepper (orange or red) (diced)
-3/4 cup raw quinoa
-1.5 cups broth (vegetable or chicken)
-1/4 tsp. cayenne pepper
-1-2 tsp. cumin
-Salt and pepper to taste
-1 cup of water
-1 cup frozen corn
-2 cans of black beans, rinsed
-1/2 cup of chopped cilantro

Optional Toppings: Plain Greek yogurt, sour cream, shredded cheese, red onion, green onion


1. Preheat saucepan and cook onion, garlic, and bell pepper until lightly browned, about 10 minutes.
2. Add quinoa and broth; add the seasonings (cumin, cayenne pepper, salt, and pepper). 

3. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
4. Stir water and frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

Spaghetti Squash Broccoli Mac & Cheese

Ingredients

3 Tbsp chopped onion
2 Tbsp flour
1/2 cup milk of choice
pinch of pepper
garlic powder
crushed red pepper
1/4 tsp salt
1/2 cup shredded cheddar cheese
1 spaghetti squash
1 cup frozen broccoli
White beans
Smoked paprika


Procedure:
1. Preheat oven or EOC to 400°F with 1/2 inch of water. 

2. Poke holes in squash with a fork and microwave 5 minutes to soften up the squash.
3. Score all the way around the squash lengthwise with a knife, marking the line of the cut. Cut squash in half lengthwise, scrape out seeds.
4. Place cut-side down EOC and place lid on top. Once it clicks, turn to 180°F for 20 minutes, until tender enough to scrape strands. Should be easily pierced with a fork. (Not TOO cooked through since you’ll cook more later.) Time will vary depending on the size of squash.

(You can store in the fridge for a few days before making your boat, or prep to eat immediately.)
5. When cool enough and ready to eat, scrape/shred the squash.
6. In a pot over medium heat, sauté chopped onion in olive oil.
7. Add in milk of choice and flour, whisking constantly until thick.
8. Remove from heat and mix in seasonings, shredded cheese, and all ingredients until melted and integrated. Spoon mixture into each boat.
9. In empty EOC, set temperature to 400°F. Place cooked squash boats face up in EOC. Once lid clicks, reduce to 180°F for about 10 minutes. 

Serve hot & enjoy!

Nutritional Info
Serving: 1 boat,
yields 2 boats servings
Calories: 320
38g Carbs
12g Fat 18g Protein

Turkey and Cheese Enchiladas

Makes: 12 servings
Utensil: Saladmaster Food Processor, 12" Electric Oil Core Skillet

Ingredients

1 pound lean ground turkey

1 large onion, strung, use Cone #2
2 tablespoons cumin
2 tablespoons of chili powder
1.5 teaspoons of garlic powder
1 teaspoon of pepper
4 ounces chopped green chilies, canned
19 ounces red enchilada sauce
10 ounces green enchilada sauce
12 corn tortillas, heated in microwave
2 cups (8 ounces) fat-free cheddar cheese, shredded, use Cone #1
1 cup fat-free sour cream or plain Greek yogurt

Directions

1. Preheat large skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, add ground beef and onions. Sauté until onions are clear. Stir in seasoning and green chilies. Remove from heat and set aside.
3. In a large bowl, combine red and green enchilada sauce. Add meat mixture and stir to combine. Spread 1⁄2 cup mixture in bottom of electric skillet.
4. Dip heated tortillas, one at a time, into enchilada sauce mixture. Spoon approximately 2 tablespoons mixture and 1⁄2 tablespoon cheese into each tortilla. Roll up and place seam side down in electric skillet. Pour remaining mixture over enchiladas.
5. Cover, set temperature to 250°F and bake for 20 minutes. Top with remaining cheese and bake 5 more minutes.
6. Serve enchiladas with sour cream/Greek yogurt.

http://recipes.saladmaster.com/recipe/beef-cheese-enchiladas

Veggie Macaroni and Cheese with Cauliflower

Ingredients:
Medium onion, cone #2
1 bell pepper, small dice
2 cloves of garlic, minced
1 cup of frozen corn
Cumin
Chili powder
Garlic powder
Pepper
1 qt. low sodium tomato soup
1 can, low sodium, rinsed kidney or pinto beans
1 cup pasta
1-2 cups of frozen cauliflower (chop into bite sizes)
1-1.5 cups of shredded sharp cheddar cheese
Green onions to garnish

Directions:

1. Preheat MP5, uncovered, at 375°F.
2. Add onions, peppers and garlic to MP5 and sauté for 3-4 minutes until softened.
3. Add corn and seasonings Stir to combine and cook for 2 minutes.
4. Add tomato soup, beans, pasta and cauloflower. Stir to combine.
5. Place cover on MP5. When Vapo-Valve™ begins to click steadily, reduce heat to 225°F and cook for 25 minutes until pasta is soft.
6. Remove cover and sprinkle shredded cheese on top. Place cover back on MP5 and cook for an additional 5 minutes.
7. Serve warm in bowls and garnish with green onions.

Buffalo Chicken

Utensils: MP5

Makes 16 servings

1 large onion, strung, use Cone #2
4 pounds chicken breast, trimmed
1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon ground cumin
1⁄2 cup chicken stock
3⁄4 cup cayenne pepper sauce

Directions

1. Process onions directly into MP5 and spread evenly to coat bottom.
2. Season trimmed chicken breasts with salt, garlic powder and cumin. Toss to evenly coat.
3. Place seasoned chicken pieces on top of shredded onions.
4. Pour chicken stock and hot sauce over chicken.
5. Place cove on MP5 and set temperature to 350°F. When Vapo-Valve™ begins to click steadily, reduce heat to 225°F and set timer to 50 - 60 minutes, until chicken is cooked through and breaks apart easily.
6. Remove cover from MP5 and let chicken cool slightly. Shred chicken pieces with the number 3 or 4 cone; cool first
7. Serve with warm tortillas, blue cheese, lime wedges and extra hot sauce.

http://recipes.saladmaster.com/recipe/shredded-buffalo-chicken-wraps

Golden Salmon Chowder/Salmon Cakes

Golden Salmon Chowder
Makes: 2
Utensil: Saladmaster Food Processor, 2 Qt. Sauce Pan with Cover

Ingredients

1⁄3 cuponion, strung, Cone #2
1 celery stalk, strung, Cone #2
2 garlic cloves, peeled, shredded, Cone #1
1 carrot, trimmed, scrubbed, cut into medium size chunks
2 cup cauliflower, cut into small florets
1 tsp turmeric, ground
1⁄2 tsp paprika
1⁄2 tsp natural salt
2 cups fish or vegetable stock
1⁄2 lb wild salmon filet, cut into medium size chunks
1 1⁄2 tsp arrowroot powder
2 tbsp water
2 tbsp fresh chopped parsley
salt and pepper to taste (optional)

Directions

1. Heat saucepan over medium heat for 7-9 minutes until a sprinkle of water skitters and dissipates.
2. Sauté onion, celery, garlic and carrots for 4-6 minutes until slightly softened. Sprinkle sautéed vegetables with turmeric, paprika and salt, stir to combine.
3. Add cauliflower to saucepan. Pour fish stock over vegetables and place cover on saucepan. When Vapo-Valve™ begins to click turn heat down to low and cook for for 5-7 minutes until vegetables are softened.
4. Combine arrowroot powder and water in a small cup and stir to combine
5. Add arrowroot powder mixture and salmon to saucepan. Cover saucepan and cook for 5-6 minutes until fish is cooked through and soup has thickened.
6. Taste and add salt and pepper as needed.
7. Right before serving add chopped parsley.

Tips: Substitute parsley for fresh dill or chives. Add a sprinkle of cayenne pepper or a few dashes of Sriracha sauce for some spice.

http://recipes.saladmaster.com/recipe/golden-salmon-chowder


Salmon Cakes
Makes: 12 appetizers, 6 servings
Utensil: Saladmaster Food Processor
11" Large Skillet with Cover

Ingredients
3 cups flaked cooked salmon, about 1 pound (454g)
2 large egg whites
3 tablespoons reduced-fat mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons dried breadcrumbs
1 tablespoon onion, shredded, use Cone #1
1⁄4 teaspoon salt, or to taste
1⁄4 teaspoon freshly ground pepper
lemon wedges, optional

Directions

1. In large bowl, combine salmon, egg whites, mayonnaise, lemon juice, breadcrumbs, onions, salt and pepper. Mix well to combine.
2. Shape salmon mixture into 12 small cakes and arrange on cookie sheet lined with parchment paper.
3. Preheat skillet over medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 2 - 3 minutes, add 6 salmon cakes, spacing each at least 1⁄2-inch apart. Cook 3-4 minutes until well-browned.
4.Using turner, flip cakes and cook other side 3 - 4 minutes until browned and cakes are cooked through. Repeat with remaining 6 salmon cakes.
5. Serve warm or at room temperature with lemon wedges or warm Bearnaise sauce, if desired.

http://recipes.saladmaster.com/recipe/salmon-potato-balls

Pineapple-Tofu Stir Fry

Ingredients

1 8-ounce can pineapple chunks, 3 tablespoons juice reserved
5 teaspoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon ketchup
2 teaspoons brown sugar
7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into ½-inch cubes
1 teaspoon cornstarch
3 teaspoons canola oil, divided
1 tablespoon minced garlic
2 teaspoons minced ginger
1 large bell pepper, cut into ½-by-2-inch strips

Precooked wild rice

Directions
1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.Tip: The tofu can marinate for up to 30 minutes.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks and cook, stirring gently, until heated through, about 2 minutes more.

French Toast Protein Shake

Ingredients
1/2 cup Fat free cottage cheese
1 scoop (2 Tb.) protein powder

1 tsp. vanilla extract
2 Tbs sugar free maple syrup
1/2 tsp Cinnamon
Dash of Nutmeg
3-5 Stevia packets
1/2-1 cup Water
5-10 Ice Cubes (Depending on how thick you like it)
1/2 tsp Xanthan gum (optional)
1/2 tsp Butter extract (optional)
Directions
Blend all ingredients to desired thickness. 


Nutrition Breakdown
1 Shake
176 Calories
0 g Fat
17 g Carbohydrate
20 g Protein

PB2 Chai Banana-Chocolate Protein Shake

Ingredients:

1 medium 7 inch banana, peeled, sliced and frozen
1/2 cup original almond milk (or more to thin as desired)
1/8 cup (2 tablespoons) of plain whey protein
1/8 cup (2 tablespoons) of powdered peanut butter
1-1.5 Tbsp unsweetened cocoa powder
1 tsp vanilla extract
1/4 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. nutmeg
3/4 cup ice

Instructions:

Add all ingredients to a blender a process until well pureed. Serve immediately.


Calories: 232
Carbs: 36 grams
Fiber: 7.6 grams
Protein: 17 grams
Fat: 3.6 grams

Unstuffed Cabbage Soup w/brown rice or quinoa

This Recipe Serves 6

Ingredients

• 2 tsp olive oil
• 1 medium onion, diced
• 1 lb lean ground turkey
• 1/2 head cabbage, chopped
• 1 1/2 cups canned crushed tomatoes
• 32 oz unsalted chicken broth
• 2 cups water
• 1/4 tsp ground black pepper
• 1/4 tsp cayenne pepper (optional)
• 1 cup instant brown rice or cooked quinoa

Instructions

1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
2. Add all remaining ingredients, except for the brown rice/quinoa. Simmer the soup for 7 minutes. 

3. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.

Serving Size: 1 3/4 cups
Calories: 255
Carbohydrate: 23 g
Protein: 20 g
Fat: 10.0 g
Saturated Fat: 2.7 g
Dietary Fiber: 4 g
Cholesterol: 60 mg
Sodium: 285 mg
Potassium: 670 mg

Adapted from: http://www.diabetes.org/mfa-recipes/recipes/2014-04-unstuffed-cabbage-soup.html

Vegan Quinoa Chili

Utensils: 4 qt. saucepan

Ingredients:
Olive oil
1 onion (cone #3 or diced)
TB of garlic, minced
1 bell pepper diced
Can of diced, Italian tomatoes
Can of rinsed black beans
3/4 cup of quinoa
2 cups of chicken broth
1 cup of frozen corn
1-2 tablespoon of cumin
1-2 tablespoon of chili powder
1 yellow zucchini, diced or use cone #5


DIRECTIONS

1. In 4 qt saucepan, sauté onions, garlic and bell peppers in a small amount of olive oil on medium heat.
2. Add all ingredients except yellow squash.
3. Simmer, cover, and cook until quinoa is cooked through, around 20-25 minutes (medium-click-low for a total of 20-25 minutes). At 10 minutes left, add yellow squash.

Serve and garnish with avocado, lime juice, cilantro, nutritional yeast or cheese.

Soy Chorizo with Sweet Potatoes and Eggs

 Utensils: large skillet with lid (12" Chef's Gourmet Skillet), small skillet (6" Chef's Gourmet Skillet)

Ingredients

·        4 – 6 eggs

·        2 medium sweet potatoes, cubed

·        9 oz soy chorizo

·        1 onion, diced

·        3 bell peppers, red, yellow and green, diced

·        1 tomato, diced

·        1 jalapeño, diced (optional)

·        1 zucchini, diced

·        1-2 cups spinach leaves

·        Toppings queso fresco, crumbled; green onion, diced; avocado, sliced

Directions

1.     Preheat large skillet over medium-high heat. Add sweet potatoes, cover and cook until tender. Approximately 7-10 minutes, remove from skillet once cooked through.

2.     Meanwhile, heat up soy chorizo in a small skillet to 165 degrees F.

3.     Add onions, bell peppers, tomatoes, jalapeños and zucchini. Cover and cook for 5-8 minutes.

4.     Add chorizo and cooked sweet potatoes and stir to combine with the sauteed vegetables. Add spinach and cover for 3 minutes until spinach has wilted.

7.     Crack 4-6 eggs over the sweet potatoes. Do not mix. Cover and cook for approximately 5 minutes until egg whites have set.

8.     Season with salt & pepper (optional) and top with green onions, queso fresco and avocado slices.

Recipe adapted from the Saladmaster website: http://recipes.saladmaster.com/recipe/sweet-potato-hash-chorizo-sausage

Vinegar-Based Coleslaw

INGREDIENTS

Dressing:

3 tablespoons of fresh lemon juice

3 tablespoons of extra virgin olive oil

2 tablespoons of white vinegar

1/4 tsp salt, or to taste

1/8 tsp garlic powder and/or 1/2 tsp fresh minced garlic

2 tablespoons of honey

2 tablespoons of rice vinegar

1/2-1 tablespoons of sesame seeds and/or chia seeds

Salad:

Chickpeas (1 can rinsed or 1.5-2 cups cooked from dry)

1/4-1/2 cup finely minced red onion

1 cup of shredded or diced red cabbage (cone #4 or #5 or use a spiralizer)

1 cup of shredded or diced green cabbage (cone #4 or #5 use a spiralizer) or 1-2 handfuls of kale pieces

1 cucumber, shredded (cone #2)

2-3 carrots, shredded (cone #2)

1/4-1/2 cup fresh chopped cilantro, plus extra to garnish

Optional additions: green onion, radishes, bell peppers, diced nuts

Instructions

Combine ingredients for dressing. Set aside to let chia seeds hydrate.

In a medium bowl add chickpeas, minced onion, chopped cabbages (kale, if using), cucumber, carrots and cilantro.

Pour in dressing and mix thoroughly. 

Top with extra chopped cilantro. 

Diabetic Mexican Casserole

Utensils: large skillet with lid

Makes 4 servings

Calories: 270
Total Fat: 9 grams
Saturated Fat: 2 grams
Protein: 24 grams
Sodium: 236 mg
Carbohydrates: 20 grams
Dietary Fiber: 7 grams

Ingredients

• (Nonstick cooking spray for non-Saladmaster users)
• 12 oz of lean ground turkey
• 1 can (14 oz) of no-salt added stewed tomatoes
• 1/2 (16 oz) package of frozen bell pepper stir-fry blend, (thawed for non-Saladmaster users)
• Can of black beans, rinsed
• 3/4 tsp. cumin (or if you are me, just keep it pouring)
• 1/2 tsp salt (optional)
• 1 1/2 oz of finely shredded reduced-fat sharp cheddar cheese (cone #1)

Instructions:

1. Fully cook turkey in skillet (use non-stick spray for non-Saladmaster users) over medium. Stir in tomatoes, bell peppers, black beans and cumin. Place lid on top and when it clicks, reduce to low for 10 minutes. (In regular cookware, reduce heat, place lid on top and cook for 20 minutes)
2. Stir in salt if desired and sprinkle evenly with cheese. 

Recipe adapted from Diabetes Self Management, February 2017 issue

Kale Crust Pizza

Utensils: electric skillet (aka: EOC) or pizza pan (baking sheet for non-saladmaster users) and food processor
Other Items: parchment paper

Ingredients:

• 2-3 branches of kale (3.5 cups) trimmed and washed w/o stem 
• 2/3 panko crumbs
• 1 cup of shredded lowfat cheese (fresh or Parmesan)
• 2 eggs
• Salt and pepper

Pizza Topping Ideas:

• Pizza sauce or Alfredo sauce
• Shredded mozzarella cheese
• Meat/Protein: black beans, pepperoni, salami, tofu, ham, sausage, shredded chicken, ground and seasoned turkey, bacon
• Vegetables: bell peppers, onion (red, yellow, sweet, green), spinach, shredded carrots (use the #1 cone), shredded zucchini and yellow squash, mushrooms
• Other: olives, diced jalapenos and chilies, stewed tomatoes, pineapple, cilantro, jalapenos, peppercinis

Instructions:

1. Preheat EOC or oven to 350 degrees
2. Process raw kale. Then add the panko crumbs, cheese, eggs, salt and pepper to process until a dough forms. 
3. Place parchment paper on EOC/pizza pan or baking sheet and form kale pizza crust. You can add a little olive oil to make your hands less sticky.
4. Bake for 15-20 minutes until firm and crust starts to brown.
5. Add pizza ingredients and cook for 5-10 more minutes until all ingredients are heated and cheese is melted. 
6. Let cool for a few minutes to let crust set. 

Cottage Cheese Pancake-Crepes

Tools: Large skillet (or square griddle) and a food processor
Servings: 1 large crepe or 3 small pancakes
Calories: 240
Carbohydrates: 25 grams

Ingredients

• 1/2 cup of fat free cottage cheese
• 1/4 cup of old fashion oats
• 2 egg whites or 1 whole egg
• 1 tablespoon of a sweetener such as Splenda, Stevia or Truvia, 
• 1 teaspoon of vanilla extract

Topping Options

• Syrup (sugar free or maple)
• Honey or agave
• Jelly
• Apple butter
• Fruit
• Vanilla, strawberry, peach, honey nonfat or low-fat yogurt
• Cinnamon
• Powdered sugar
• Peanut butter or almond butter

Directions

1.  Preheat skillet or griddle on medium high heat. 
2. Process all ingredients in food processor until smooth
3. Spray skillet or griddle with non-stick spray and pour batter into 3 small pancakes or one large.
4. Cook until easy to flip (usually about 3-5 minutes). Because it is cheese based, you will not see bubbling like a normal pancake and it will stick if flipped too soon.
5. Top with your choice of topping. I prefer apple butter with peaches or vanilla yogurt mixed with cinnamon.

Photo: http://s3.amazonaws.com/finecooking.s3.tauntonclud.com/app/uploads/2017/04/18192518/fc35pi047-01-thumb1x1.jpg

Chia Seed Pudding

CHIA SEEDS! 

1 tablespoon has about 60 calories, 60 mg of calcium, 6 grams of protein, 5 grams of carbs, 5 grams of fiber and 4.5 grams of fat.

Chia seeds are unique in their ability to absorb as much as 12 times its weight in water. Mix a tablespoon of ground chia seeds with 3 tablespoons of water. Stir well, and place in the fridge to set for 15 minutes to serve as a replacement for an egg in baked goods, or add the seeds to yogurt, cereal or a smoothie to give yourself a nutrient boost.

 

Chia Seed Pudding Recipe

Yields 4 servings

Calorie content depends on ingredients used and will likely range between about 150-225 calories a serving.

Ingredients

·         2 cups milk (almond, coconut, cashew, cow, etc.) Or split 50/50 with 1 cup milk and 1 cup yogurt

·         1/2 cup Chia Seeds

·         1/2 teaspoon vanilla extract

·         1/8-1/4 cup maple syrup (or sub any sweetener)

·         Optional: 1/4 teaspoon cinnamon powder

·         Decorate with fruit or sliced almonds

Instructions

1.      For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.

2.      For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.

3.      Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel.
4.     It tastes best within two days after it is made.

Chocolate Version: Add 1/4 cup cocoa powder to the blended version of this recipe and/or add chocolate flavored stevia

Strawberry Version: Add 1/2 cup fresh strawberries to the blended recipe. Or, try blending fresh strawberries into a juice and use as part of the liquid in the whole chia seed recipe

Making Your Own Salad Dressing

Many of my patients have been asking about salad dressings lately. I personally make my own with ingredients found in my pantry or refrigerator. Homemade dressings are good on leafy green salads, slaws or on grains salads such as barley or bulgur. Homemade salad dressings are a quick, healthy, and cheap alternative to bottled dressing. Homemade dressings tend to be lower in sodium, sugar, and preservatives. Simple dressings take minutes to make and use only a few ingredients.

Getting Started

Most dressings need a fat, an acid, and seasoning. Examples of each are found below:

• Fat: Oil, pasteurized egg, mayonnaise, sour cream, or cheese

• Acid: Lemon, lime, or orange juice, or any type of vinegar (red wine, balsamic, apple cider, rice, etc.)

• Seasoning: Garlic powder; mustard; salt; pepper; oregano, parsley, chives, and other herbs; or spices like curry powder, paprika, or celery seed

Keep portions of salad dressing to 2 tablespoons per serving to manage calories. You can refrigerate dressing in a sealed, airtight container (like a jar) for up to 7 days.

How to Make Salad Dressing

Use these easy steps for most salad dressing recipes:

1. Measure out the ingredients.

2. Whisk all ingredients, except the fat, in a medium-size bowl. Slowly pour in the fat while whisking the ingredients together.

3. Unless the recipe states otherwise, the dressing is ready to use on salad or other dishes. You can also make salad dressing using a jar with a screw-top lid. Add all of your ingredients to the jar, including the fat. Tightly screw on the lid. Shake the jar until all of the ingredients are well combined.

Recipe Ideas

• Lemon Vinaigrette: Squeeze the juice of 1 lemon into a bowl. Remove any seeds. Add salt and pepper to taste and whisk well to combine. Slowly whisk in ¼ cup extra

virgin olive oil. Makes 2 servings.

• Balsamic Vinaigrette: Finely chop 1 clove peeled garlic. In a medium-size bowl, whisk together ¼ cup balsamic vinegar, 1 teaspoon honey, and salt and pepper to taste. Add the garlic to the bowl and whisk well to combine. Continue to whisk while slowly adding ½ cup extra virgin olive oil. Makes 6 servings.

• Honey-Mustard Dressing: Add ¼ cup honey, ¼ cup Dijon mustard, ¼ cup reduced-fat plain Greek yogurt, and ⅛ teaspoon kosher salt to a medium-size bowl. Whisk well to combine. Add pepper to taste. Makes 6 servings.

Tips

• Add ¼–½ teaspoon Dijon mustard to salad dressings so the oil and vinegar won’t separate.

• When making creamy dressings, use low-fat or fat-free Greek yogurt or reduced-fat sour cream instead of mayonnaise or sour cream. This can help lower the calories.

• Use homemade dressing as a marinade for chicken or vegetables.