Mushroom Soup
HEART HEALTHY DIABETES FRIENDLY GLUTEN-FREE LOW CALORIE
PREP 10 minutes
COOK 8 hours PER SERVING
Calories: 158 Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 14g Fiber: 2g Sodium: 203mg Protein: 7g
Dried wild mushrooms add a complex umami flavor to this soup. You can usually find them in the bulk spice section or international food aisle of most markets. Shiitake mushrooms are also a good choice if you cannot find wild mushrooms.
1 ounce dried wild mushrooms
8 ounces cremini mushrooms, washed and quartered
2 cups low-sodium chicken broth
2 tablespoons dry sherry (optional)
1 onion, halved, cut into thin half circles
2 garlic cloves, minced
1 teaspoon fresh thyme
½ teaspoon minced fresh rosemary
⅛ teaspoon sea salt
¼ cup heavy cream
1. Put the wild mushrooms, cremini mushrooms, broth, sherry (if using), onion, garlic, thyme, rosemary, and salt in the slow cooker and stir to combine.
2. Cover and cook on low for 8 hours.
3. Stir in the heavy cream just before serving.
VARIATION TIP For even more flavor, heat 1 tablespoon butter in a large skillet over medium-high heat. Add the fresh mushrooms and brown them for about 2 minutes on each side before adding them to the slow cooker. SUBSTITUTION TIP To ensure the soup is Gluten-Free, use gluten-free low-sodium chicken broth
Ginger Carrot Bisque
HEART HEALTHY DIABETES FRIENDLY ALLERGY FRIENDLY GLUTEN-FREE LOW CALORIEPREP 10 minutes
COOK 8 hours PER SERVING
Calories: 226 Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 38g Fiber: 7g Sodium: 289mg Protein: 6g
The ginger and tangy lime juice give this creamy soup a surprising zing. If you prefer a low-fat and dairy-free version, omit the heavy cream.
½ cup diced onion
¼ cup diced celery
1 tablespoon minced ginger
2 cups low-sodium chicken broth
2 cups diced carrots
1 white potato, peeled and diced
1 teaspoon curry powder
⅛ teaspoon sea salt
1 tablespoon freshly squeezed lime juice
2 tablespoons heavy cream (optional)
¼ cup roughly chopped fresh cilantro
1. Put the onion, celery, ginger, broth, carrots, potato, curry powder, and salt in the slow cooker and stir to combine. Cover and cook on low for 8 hours.
2. Add the lime juice to the slow cooker and purée the bisque with an immersion blender.
3. Swirl in the heavy cream (if using) just before serving. Garnish each bowl with the cilantro.
NUTRITION TIP Ginger alleviates digestive discomfort, is a rich source of antioxidants, and has anti-inflammatory effects.
SUBSTITUTION TIP To ensure the soup is Gluten-Free, use gluten-free low-sodium chicken broth. To ensure the soup is Allergy Friendly, omit the cream as well.
Creamy Butternut Squash & Parsnip Soup
HEART HEALTHY DIABETES FRIENDLY GLUTEN-FREE LOW CALORIE
PREP 10 minutes
COOK 8 hours PER SERVING
Calories: 179 Saturated Fat: 2g Trans Fat: 0g Carbohydrates: 38g Fiber: 5g Sodium: 192mg Protein: 3g
The sweet tartness of apples pairs beautifully with savory, rich ingredients. This comforting soup goes well with Whole-Grain Dinner Rolls (here) and Simple Salad (here).
2 cups peeled, diced butternut squash
1 cup peeled, diced parsnip 1 Granny Smith apple, cored, peeled, and diced
½ cup diced onion
⅛ teaspoon sea salt
2 cups low-sodium vegetable broth
1 sprig fresh thyme
1 tablespoon heavy cream
1. Put the butternut squash, parsnip, apple, onion, salt, vegetable broth, and thyme into the slow cooker and stir to combine.
2. Cover and cook on low for 8 hours. Remove the thyme sprig and stir in the heavy cream. 3. Use an immersion blender to purée the soup until smooth.
COOKING TIP To save time, purchase precut butternut squash in the refrigerated portion of the produce section.
SUBSTITUTION TIP To ensure the soup is Gluten-Free, use gluten-free low-sodium vegetable broth.
Yogurt with Mangos & Cardamom
COOK 10 hours PER SERVING
Calories: 206
Saturated Fat: 3g Trans Fat: 0g Carbohydrates: 31g Fiber: 2g Sodium: 128mg Protein: 9g
This is a riff on the Indian yogurt-based mango lassi beverage. It can be served as a parfait or blended into a smoothie. If you do not have access to fresh mangos, you can purchase jarred mangos and use some of the syrup from the jar in place of the honey.
4 cups 2% milk
¼ cup plain yogurt with live cultures
2 mangos, cut into chunks
1 tablespoon honey
¼ teaspoon ground cardamom
1. Pour the milk into the slow cooker. Cover and cook on low for 2 hours.
2. Unplug the slow cooker and stir in the yogurt. Cover with the lid and wrap the outside of the slow cooker housing with a bath towel to help insulate it. Allow it to rest for 8 hours or overnight.
3. For a thick yogurt, strain the mixture in a medium bowl through a few layers of cheesecloth for 10 to 15 minutes. Discard the whey remaining in the cheesecloth or save it for making smoothies. 4. To serve, stir in the mango chunks, honey, and cardamom. Refrigerate leftovers.
VARIATION TIP To make a protein smoothie, add the cooked yogurt to a blender with the mango, honey, cardamom, a scoop of protein powder, and 2 cups of crushed ice. Blend until creamy.
Yogurt & Berry Parfait
HEART HEALTHY DIABETES FRIENDLY LOW CALORIE PREP 5 minutes
COOK 10 hours PER SERVING
Calories: 266
Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 44g Fiber: 4g Sodium: 183mg Protein: 11g
Be sure to start the yogurt in the afternoon or evening so that it can rest overnight. This recipe yields four servings, giving you breakfast for two on two separate mornings. Store the leftovers for the second breakfast in separate tightly sealed containers in the refrigerator.
4 cups 2% milk
¼ cup plain yogurt with live cultures
2 cups blueberries 1 cup low-fat, low-sugar granola
1. Pour the milk into the slow cooker. Cover and cook on low for 2 hours.
2. Unplug the slow cooker and stir in the yogurt. Put the lid on and wrap the slow cooker in a bath towel to help insulate it. Allow the yogurt to rest for 8 hours or overnight.
3. For a thick yogurt, strain the mixture into a medium bowl through a few layers of cheesecloth for 10 to 15 minutes. Discard the whey remaining in the cheesecloth or save it for making smoothies.
4. To serve, layer the strained yogurt with the berries and the granola.
VARIATION TIP For a dairy-free alternative, use almond or coconut milk. Omit the yogurt and purchase a starter culture designed for use with non-dairy milk, such as vegan yogurt starter culture, and follow the instructions on the package.
Pumpkin Spice Oatmea
l HEART HEALTHY DIABETES FRIENDLY ALLERGY FRIENDLY GLUTEN-FREE LOW CALORIE PREP 5 minutes
COOK 8 hours PER SERVING *
Calories: 310
Saturated Fat: 1g Trans Fat: 0g Carbohydrates: 52g Fiber: 13g Sodium: 273mg Protein: 12g
Every fall pumpkin-spiced everything seems to fill restaurant menus and social media sites. Like chai spice–flavored foods, many of these foods are loaded with sugar as well as refined flour and fat. However, that’s no reason to ignore the trend altogether. Instead, savor it in this healthy pumpkin oatmeal.
¾ cup steel-cut oats
1 teaspoon ground cinnamon
⅛ teaspoon ground ginger
⅛ teaspoon ground nutmeg
⅛ teaspoon ground cloves
⅛ teaspoon sea salt
1 cup pumpkin purée
2 cups unsweetened almond milk or water
1. Combine the oats, cinnamon, ginger, nutmeg, cloves, and salt in the slow cooker.
2. In a medium bowl, whisk together the pumpkin and almond milk and pour the mixture into the oats. Stir gently to combine the ingredients.
3. Cover and cook the oatmeal on low for 8 hours or overnight.
NUTRITION TIP Pumpkin is rich in vitamins A, C, E, and K and the minerals iron, magnesium, potassium, manganese, and copper, making this dish tasty and nutritious. SUBSTITUTION TIP To ensure this recipe is Gluten-Free, use gluten-free steel-cut oats from a trusted brand, and to make it Allergy Friendly, use the water instead of the almond milk.
Breakfast Quinoa & Fruit
HEART HEALTHY DIABETES FRIENDLY GLUTEN-FREE LOW CALORIE PREP 5 minutes
COOK 8 hours
PER SERVING Calories: 323
Saturated Fat: 1g Trans Fat: 0g Carbohydrates: 53g Fiber: 8g Sodium: 122mg Protein: 11g I like to use red quinoa for this recipe for a change of texture and color. The options for fruit are nearly endless. You can use frozen fruit (defrost it first), fresh fruit, dehydrated fruit, or even canned fruit in a pinch.
¾ cup quinoa
2 cups fresh fruit
⅛ teaspoon sea salt
1 teaspoon vanilla extract
3 cups water
2 tablespoons toasted pecans, for garnish
1. Put the quinoa, fruit, and salt in the slow cooker. Add in the vanilla extract and water, and mix thoroughly.
2. Cover and cook on low for 8 hours or overnight.
3. Garnish each serving with a sprinkle of the toasted pecans.
VARIATION TIP For a unique twist, add a couple of drops of almond or lemon oil in addition to the vanilla extract.
Strawberry Cream Cheese French Toast
LOW CALORIE PREP 10 minutes COOK 6 hours on low, 2½ hours on high PER SERVING
Calories: 391
Saturated Fat: 10g Trans Fat: 0g Carbohydrates: 40g Fiber: 7g Sodium: 606mg Protein: 17g
The slow cooker provides the perfect cooking vessel for moist French toast. If you can find artisan whole-grain bread, the taste and texture it adds is worth the splurge. This recipe can also be made with your favorite gluten-free bread. The strawberries add plenty of sweetness, but feel free to add a drizzle of maple syrup if you wish when serving.
1 teaspoon butter, at room temperature
2 eggs ½ cup 2% milk
1 teaspoon vanilla extract
⅛ teaspoon sea salt
4 slices whole-grain bread, crusts removed, cut into 1-inch cubes
2 cups fresh strawberries
2 ounces low-fat cream cheese, cut into small chunks
1. Grease the inside of the slow cooker with the butter.
2. In a large bowl, whisk together the eggs, milk, vanilla, and salt. Toss the bread cubes in this mixture until they are thoroughly saturated.
3. Pour half of the bread mixture into the slow cooker. Top with the strawberries and cream cheese. Add the remaining bread mixture.
4. Cover and cook on low for 6 hours or on high for 2½ hours. To prepare the dish the night before, set a timer to turn on the slow cooker (set on low) one hour after you go to bed and turn off one hour before you plan to eat breakfast, for a total cook time of 6 hours.
SUBSTITUTION TIP If strawberries aren’t in season, consider using peeled and diced apples, pears, or another seasonal fruit. Do not use frozen fruit; it will keep the dish in the temperature danger zone for too long and slow the cooking process.
Chinese Chicken Salad
2 hearts of romaine, washed and dried½ head Napa cabbage, washed and dried
¼−½ small head purple cabbage (optional)
1−1¼ pounds cooked, sliced, or shredded chicken breast
4 tablespoons slivered almonds
4 tablespoons sliced green onions
1 large carrot, finely grated or shredded
1 can (11-ounce) mandarin orange segments in water
4 ounces snow peas, cooked and sliced crosswise
2 tablespoons minced fresh cilantro or Italian parsley (optional)
This colorful, refreshing salad is easy to make with leftover chicken breast and canned mandarin orange segments. Almonds add crunch. Purple cabbage, carrot, green onions, and cilantro add color, and the creamy dressing really punches up the flavor! Everything can be done ahead then assembled when ready. 4 servings
1. Chop romaine crosswise into thin strips. Trim the v-shaped core out of the Napa cabbage. Chop remaining leaves crosswise. Thinly slice or grate the purple cabbage.
2. Divide greens and cabbage onto 4 plates. Arrange the chicken on top of greens, then sprinkle with almonds, green onions, carrot, orange segments, snow peas, and cilantro. Serve dressing on the side.
TIP Substitute asparagus spears for the snow peas. Cut on the diagonal into approximately ½-inch pieces. Drop into boiling, salted water for 2 minutes, drain, and place in a bowl of ice water to stop the cooking process and chill.
Creamy Ginger-Orange Dressing
3 tablespoons coconut or avocado oil
4 tablespoons orange juice
1 tablespoon wheat-free tamari or soy sauce
1 tablespoon unseasoned rice vinegar or white wine vinegar
2−3 teaspoons finely grated ginger 1 teaspoon toasted sesame oil
1 tablespoon almond butter When you want Asian flair for a salad or stir fry, whip up this easy concoction and dress your dish with it. 4 servings
1. Place all ingredients in a blender, and puree until smooth. An immersion blender works better for blending small amounts of liquid. You may also put the ingredients in a small sealable container and vigorously shake it to combine.
2. Store in the refrigerator for up to 5 days.
BBQ Chicken Pizza
1 honey wheat or glutenfree pizza crust 3 ounces organic BBQ sauce
1 cup thinly sliced grilled or roasted chicken
½ cup thinly sliced red onion
½ cup diced pineapple (optional)
½ cup fresh cilantro leaves
3 ounces shredded mozzarella cheese
One of the most popular pizzas in America is BBQ Chicken Pizza. Here is a healthy version sure to please any BBQ lover. One 12-inch pizza
1. Pre-heat oven to 450°.
2. Spread BBQ sauce over crust. Arrange chicken slices on crust. Top with mozzarella cheese. Sprinkle with red onion strips and pineapple.
3. Bake on pizza stone or cookie sheet for 10−12 minutes.
4. Remove from oven, and spread cilantro over top of the hot pizza.
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Venetian Style Arugula Pizza
1 honey whole wheat pizza crust
½ cup (3 ounces) organic pizza sauce
1 Roma tomato, thinly sliced
¼ cup sliced black olives
12 fresh basil leaves
½ cup (3 ounces) shredded mozzarella cheese
1 cup baby arugula
¼ cup shaved Parmesan cheese
This is a unique take on pizza. The arugula adds a peppery bite that we know you’ll love!
One 12-inch pizza
1. Preheat oven to 450°.
2. Spread pizza sauce over honey wheat crust. Lay tomato slices on crust, and cover with black olives and basil leaves. Top with mozzarella cheese.
3. Bake on pizza stone for 10−12 minutes. Remove from oven, and spread arugula over top of the hot pizza.
Sprinkle with Parmesan cheese.
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Goat Cheese and Turkey Bacon Pizza
1 (12-inch) gluten-free crust
⅓ cup organic pizza sauce
1 small onion, thinly sliced, separated into rings
4−6 strips turkey bacon, cut into ¼-inch strips 1 pear (or apple), peeled, thinly sliced
2 ounces crumbled goat cheese
2 ounces shredded mozzarella cheese
1 tablespoon pine nuts, toasted (optional)
¼ cup chopped fresh basil
½ teaspoon crushed red pepper
A healthy gourmet twist on traditional meat pizzas, the flavors will seem familiar but new.
One 12-inch pizza
1. Preheat oven to 450°.
2. Spread pizza sauce over gluten-free crust. Arrange onion, turkey bacon, and pears on sauce. Top with cheeses.
3. Bake on pizza stone for 12−14 minutes. Remove from oven and top with pine nuts, basil, and red pepper flakes.
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Honey Wheat Pizza Crust
2 cups whole wheat flour
1 package active dry yeast or instant yeast
¾ teaspoon kosher or sea salt
1 cup warm water (105−115°)
1 tablespoon olive or grape seed oil
1 tablespoon raw honey
¼ cup grated Parmesan cheese One 12-inch crust
1. In large mixing bowl, combine whole wheat flour, yeast, and salt. Blend in water, oil, raw honey, and cheese. Stir by hand vigorously until all ingredients are well mixed, about 3 minutes. Or in a stand mixer with a dough hook, mix dough until smooth about 1 minute.
2. Cover with plastic wrap, and let rise to double in size, about 1½−2 hours.
3. Preheat oven to 450°.
4. Sprinkle a dusting of flour over a 12 × 12-inch clean, smooth surface. Place the dough on the floured smooth surface. Use your hand or rolling pin to press the dough down forming a flat 12-inch circle about ½-inch thick.
5. Add pizza sauce of your choice and your favorite pizza toppings.
6. Bake on a pizza stone in oven 10−12 minutes, or until crust is golden brown and toppings are done.
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Gluten-Free Pizza Crust
1 packet active dry yeast
1 cup warm water (105−115˚)
2 tablespoons extra-virgin olive oil, plus extra for greasing the bowl
1 teaspoon raw honey
1 egg white
2½ cups gluten-free flour mix (plus extra for rolling out the pizza)
1 teaspoon kosher or sea salt
One 12-inch crust
1. Combine yeast and warm water in the bowl of a stand mixer fitted with a dough hook. Let sit until yeast begins to foam and float on surface of the water, about 10 minutes.
2. Add oil, honey, and egg. Mix well.
3. Preheat oven to 450°.
4. In a separate bowl, mix together flour and salt. With the mixer running, slowly add flour mixture, a few tablespoons at a time. Mix until a smooth dough forms, about 10 minutes.
5. Transfer dough to a bowl coated with some olive oil; cover with plastic wrap. Let sit at room temperature for 1 hour or until the dough doubles in size.
6. Divide dough into 2 balls. Working with 1 ball at a time, dust dough with flour. Roll dough into a 12-inch round about ¼-inch thick. Repeat with remaining dough ball or freeze remaining dough ball for up to 3 months (wrap it tightly in plastic wrap and then aluminum foil to keep the plastic wrap secure).
7. Add pizza sauce of your choice and your favorite pizza toppings.
8. Bake on a pizza stone in oven 10−12 minutes, or until crust is golden brown and toppings are done.
TIP Make your own gluten-free flour mix by combining 1 cup rice flour, ¾ cup tapioca flour, and ¾ cup garbanzo bean flour.
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