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.

Ingredients

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)

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p1080916salt

pepper

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

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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.

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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.

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Eggcup Finished

Ingredients

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.

Directions

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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Changes to our Diabetic Cookbook on Kindle

We have made a few changes to our Top Ten Tasty Recipes for Diabetic Diets. Check it out. Coming soon in print.

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Our Guest Post on Guide to Success in Life Blog

Read out guest post on this great blogger site

http://guidetosuccessinlife.blogspot.com.au/2014/01/top-10-tasty-recipes-for-diabetic-diets.html

Diabetic Info

 

From our favorite blogger

From our favorite blogger

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Not So Cheesy Cheesecake

Holiday Treat

This is from my Top 10 Tasty Recipes for Diabetic Diet Cookbook on Amazon Kindle.

The main photo on the top of this blog  is from our Not So Cheesy Cheesecake recipe. This time with a twist, I used 2 packets of Knox gelatin to make it firmer so I could present it like Flan. You might wish to garnish with fresh fruit and perhaps whipped cream.

Cheesecake Fig Crust

Cheesecake Fig Crust

2 packets of Knox unflavored gelatin

1/4-1/2 cup of Stevia or Cane sugar

2 packages of half Greek yogurt cream cheese

1 teaspoon vanilla or favorite flavoring

1 cup of boiling hot water

Crust

8 dried figs

1/4 cup of dried cranberries

1/2 to 3/4 cup of Almond or Cashew flour or sometimes called meal

vegetable spray or olive oil.

Directions

In a food processor or blender add figs, cranberries,cashew flour  whizz

around until it forms a paste. Add more of the cashew flour it the mixture is too loose.

Spray glass molds with vegetable spray or lightly grease with olive oil.

Place mixture into glass molds. I use Pyrex glass, using your hands to

press the mixture into the bottom of the mold like you would a graham cracker crust.

Next, dissolve gelatin and stevia in a bowl with 1 cup of boiling water until all the mixture

is clear and all the gelatin has been dissolved. Set aside to cool just a bit, not too cool or it

will firm up too quickly.

In a food processor or blender add the mixture to 2 packages of half

yogurt cream cheese,blend until the mixture is smooth.

Cheesecake Flan

Cheesecake Flan

Pour into your fig-cashew flour crust.Place in  fridge for a few hours to set.

To make the flan like cheesecake in the photo remove from fridge let set for a few minutes invert onto serving plate and tap the top it should release onto your serving plate. If not hold you hand on the bottom of the glass mold the heat from your hand should release the mold.

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Free Promotion is over but…

Our free pormotion on Amazon Kindle is over for now but we will be running a big sale in about 30 days. So keep looking for that.

Also look for some recipes to be shared here soon

thanks for following and reading.

L

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Our First Cookbook on Kindle

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Well here we are it took quite a bit longer than anticipated to complete this cookbook for Kindle.

This is a small offereing of my favorite recipes that I converted for the Diabetic diet.

Top 10 Tasty Recipes for Diabetic Diets. Click to go to Amazon

 

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Ezinearticles Upscale your Greens

Gallery

Article I wrote for Ezines one of favorite way to serve greens. http://ezinearticles.com/?Upscale-Your-Greens&id=6823184 Technorati Tags: diabeticcooking, diabeticrecipes, easydiabeticrecipes, finding diabetic cookbooks, lowcarb, lowfat, thediatebeticcookbooknet, type2

Chilled Avacado and Yogurt Summer Soup From Fage

FAGE

FAGE

Ingredients:

  • 17.6 fl oz FAGE Total 0% Yogurt
  • 3 large ripe avocados
  • Juice of one lemon
  • 1 pint 2% milk
  • 1 tbsp fresh coriander, chopped
  • ¼ tsp freshly grated nutmeg
  • ½ tsp chopped chives for garnish
  • A few drops of Tabasco sauce to taste
  • Salt and black pepper to taste
  • 2.0 oz homemade croutons

Preparation Directions:

  1. Peel and chop the avocado into chunks, then place into a food processor.
  2. Pour over the lemon juice; add the remaining ingredients and process until smooth.
  3. Refrigerate for at least two hours before serving.
  4. To serve, chill four soup bowls, pour in the soup, and garnish with croutons and chives. So simple, quick and delicious!

Additional Notes:

Chef’s Tip | To make the homemade croutons, simply take a thick slice of your favorite (crusty cottage loaf or crusty olive bread) and cut into bite-size pieces. Place onto a baking sheet, drizzle then with some Greek olive oil and bake until golden brown.

* These recipes were submitted by our users. We are not responsible for any errors or suggestions.

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