Creamy Coconut Curry Butternut Squash Soup

p1080931This creamy soup is a favorite of mine when the weather turns chilly. I have made this recipe many times but changed things up today to make it even healthier.


1 butternut squash(roasted)

1 yellow onion

2 carrots

1 small red potato

1 medium sweet apple

1 tablespoon of coconut oil

2 cups stock( veggie or chicken stock work well)

1-1/2 cups unsweetened Coconut milk( you can use the coconut milk in a can but it is much higher in fat). I use the kind in the carton.

Plain yogurt (garnish)




1/2 teaspoon red pepper flakes

1 teaspoon Garam Masala

1/4 teaspoon Cumin

1 teaspoon ground Ginger or freshly grated

1 teaspoon Coriander

1 teaspoon Turmeric

or just use 1 tablespoon Curry spice mix


Slice butternut squash in half, scoop out seeds and pulp. Spray baking sheet with cooking spray or coat lightly with oil. Place squash facedown on baking sheet. Roast in oven at 400 for 20-30 minutes. To test for doneness poke with a fork,if it goes all the way through it should be roasted well. Let cool. Or you can peel raw squash,slice,remove seeds,chop and add to onions without roasting first, I just like the roasted flavor.p1080918

Add to your pot, chopped onions,carrots,apple and spices,cook until onions look clear. Add squash and carton of stock. Cook on medium high until mixture cooks down and vegetables are soft. Turn off the burner and let mixture cool a bit. Blend in blender until smooth. Pour back into your pan turn heat to low,add coconut milk. You should have a creamy soup that tastes like fall. You can change it up and use acorn squash instead of butternut.



You have a wonderful tasty,low calorie and low fat soup. I top mine with a teaspoon of plain plain yogurt but sour cream would be tasty too. Serve hot or cold. Enjoy!

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Easy Breakfast Cups

I found this recipe while browsing through Pinterest. I found many versions but wanted to adapt this for my own taste and use lower fat ingredients. I tried using an english muffin but it did not work out,it tears too easily. I tried a soft burrito wrap too but it was either too soggy in the end or chewy. I am going to try my next recipe using a whole wheat pancake. This would be a great breakfast to make visitors or to change up your normal breakfast routine.


Eggcup Finished


6 Organic Eggs

6 slices of thin deli turkey

1 Package of shredded cheddar,swiss or your favorite cheese

1 muffin tin

6 Slices of Whole wheat bread(crust removed)

Butter or cooking spray

Spices and seasoning

6 Cherry tomatoes


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I have experimented with various versions of this dish, the photos show a version using sliced deli turkey,organic whole wheat bread,organic egg,thin sliced swiss cheese,shredded cheddar cheese and large cherry tomatoes.

You can add pre-cooked bacon,ham,soy sausage,turkey sausage,veggie cheese or go gluten free or vegetarian. I will make a veggie version soon and post the photos. I want to experiment with using zucchini,eggplant, butternut squash or white potatoes.


Spray or butter 1 muffin tin or 6 medium sized ramekins.

If using wheat bread it’s easier to form the bread to the muffin tin/ramekin if you flatten or roll the bread to make it more pliable and easier to work with. Remove the crust, I used a rolling pin to flatten out the bread layer. Instead of bread you could use shredded hash browns.

Next spray the ramekin or muffin tin with cooking spray or coat with butter,then add the rolled bread slice,add sliced meat, layer thin slice of cheese around the well you created with the bread, crack a raw egg into the ramekin. Add 1/8 cup of shredded cheese over the egg. I added the sliced cherry tomato on the top. Salt,pepper to taste.

Bake at 350 for 20 minutes or until egg is cooked to your preference. I like my eggs well cooked and I browned the cheese and tomato under the broiler.

Tip: To check for light,medium or well cooked egg,shake the muffin tin to see how the egg well shakes, it if looks too loose bake it a little longer. For my well done egg I baked for about 30 minutes.

Serve with a few slices of avocado,top with sour cream or salsa.

Calories depend on what type of bread and cheese you use.

For this recipe I estimate 230 calories and 25 carbs.



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Gluten Free Corn Muffins

I wanted to make some corn muffins but most of the recipes called for wheat flour so I decided to use garbanzo bean flour instead. The Muffins turned out great except I found the garbanzo bean flour kind of dense.I may adjust the ratio next bake.

1 egg(I use liquid egg whites)

1 cup milk

2 teaspoons of baking powder

2 tablespoons of oil

pinch of salt

1 cup organic blue corn meal

1 cup  organic garbanzo bean flour

Mix dry indigredients well, add liquid and mix slightly until dry indigredients turn wet. Spray muffin tins or use paper liners, fill  tins 3/4 full and bake at 400 for 15 minutes or until firm to touch.


IMG_2765 (1) That’s it how easy can that be?

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Indian Roti Recipe for Diabetic Diets

Love this recipe. I found this great site with so many recipes that will fit with my diet.

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Grease and Guilt On My Diabetic Journey

The reason for the title this month is that I broke down and ate a large cream filled doughnut with icing on the top.  Two things that hit me instantly after inhaling the doughnut was grease and guilt. It tasted greasy and cloying on the tongue and I had pangs of guilt over eating something so fattening and bad for my health.

I had to account for the darned doughnut on MyFitnessPal daily food intake log. Luckily I was able to offset the doughnut with my exercise for the day but my arteries may not have been so lucky. After that the last couple of days I have been under my calorie goal each day and have resisted the urge to overeat. Also last week I gave into a childhood favorite, potato chips, not reduced fat but full-on, full fat and salt potato chips. Once again it was “grease and guilt”. But I had to forgive myself and realize that it’s part of journey. Next time I will eat a smaller portion.

After eating more than two servings of the chips, I was overcome with guilt and disgusted with myself, I tossed the rest of the bag into the trash and covered it with coffee grounds so I would not go back later and attempt to retrieve the chips, yes I have done that before…have you? Normally I would buy a small bag of the snack so I could only a small amount instead of the large bag.

It’s not about the sacrifice it’s about doing something good for you and your health. Diet…drop the it T spells Die and that’s what it feels like to go on a diet. Well at least it feels that way to me and always has.
For the first time in my life I have a real grip on my health and my future health too. Since I have lost weight (over 25 pounds) people are asking how did I do it, what’s my secret etc. As I have said before my secret is that there is no secret!

A friend of mine decided to get serious about loosing weight and the first thing we do when we get into DIET mode is to deny ourselves food that we think of as fattening or full of calories and carbs. The problem with that approach is that we can’t maintain that much denial for the long term. Some can but we begin to feel deprived, our bodies crave fats and protein. In the end we give in and eat pizza then feel guilty for going off our diet then say “screw it” or as my Aussie friend’s say “bugger it” then we go back to our old habits.
What I am suggesting is that you don’t have to eat salad with no dressing and tuna fish with no mayo. You can have anything you want but it’s the portions and the exercise that come into to play. I highly recommend that you get the app called MyFitnessPal for your phone, computer or tablet. It is a wonderful app as it helps you keep track of what you have eaten and how much exercise you have completed for the day. It shows you if perhaps you did overeat the pizza, how much exercise you need to do to keep your goal. It is all about accountability.

If you know you have to keep track of whatever you eat it will help you to be aware of what you are doing. In the fitness pal application, you set a weight total on the app and it shows you everyday where you are in relation to the goal. It has a large database of popular food items and you can also scan the code on the food item if it has one and most times the app will find the food in the database. That helps with the guesswork on how many calories the food is. The app also has a database of foods from popular restaurants. The app breaks down the nutrients you are consuming as well as sodium, vitamins, cholesterol and more.

I was shocked to find while eating at a restaurant with friends when ordering what we thought might be the relatively low in calories choice. That choice ended up adding up to almost 700 calories. Yikes! That is more than half of my daily allotment. It pays to use the app to check first what you are ordering when dining out.
I love spaghetti too but as a diabetic the carbs and sugar content are pretty high so when I want pasta I need to measure out a small amount to cook then once it’s cooked and drained I measure out ¾ of cup of pasta and just slather it with sauce and add my favorite cheese. I have found an excellent alternative to pasta is spaghetti squash. This week I found a great recipe for baked spaghetti using spaghetti squash and it was so good it made me forget my craving for real baked spaghetti. See the recipe in this issue and on my diabetic cookbook webpage.