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What Are The Best Fruits for Diabetics?

Of all the fruit out there, what are the best fruits for diabetics?

Best Fruit for Diabetics

You can eat all different types of fruit if you have diabetes. You don’t have to limit yourself to these fruit but be aware of the portions and carbohydrate content in each serving. The best part is, there’s so much variety with fruit that you can have a beautiful mix of colors and flavors to keep things fresh. Here are the best fruits for diabetics:

1. Strawberries
Strawberries are first on my list because for a single serving you’re able to eat 1 1/4 cups which is the most out of the other berries. “Strawberries are lower in calories and have three times more vitamin C than the other berries on this list

2. Raspberries
Raspberries have the most fiber compared to cranberries, strawberries, blueberries, and blackberries making them a close second on the list.

3. Apples

Nothing beats a New York apple in the middle of Autumn. Apples are packed with fiber and vitamins, and are generally much less expensive than berries. Pick small-medium sized apples and make sure you eat them with the skin so you don’t miss out on any quality nutrition.

4. Oranges
I’m sure you know that oranges are loaded with Vitamin C, but did you know they’re also packed with fiber and potassium. Make sure you keep the rind (the white stringy stuff) intact.

5. Kiwis
Just in case you feel like changing things up, grab a large kiwi and eat around the fuzzy skin. “Kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet.” – Kelly Kennedy, RD.

At the end of the day, most fruits in moderation (about 15 g of carbs per serving) are a fantastic option for someone with diabetes. While fruits are high in sugar, they’re also loaded with vitamins and fiber. Learn how to incorporate them in your diet to achieve a balance in your overall health, diabetic or not.

Protein Muffin Recipes That Are Unbelievable

Can you burn fat & build muscle while eating muffins?! You can with these protein muffin recipes.

Protein Muffin Recipe

I made these 4 Unbelievable Protein Muffin Recipes using Flapjacked Mighty Muffin mix, a little creativity and some suggestions from some of my followers on Instagram. Each muffin has 20+ grams of protein, less than 30 grams of carbs, and less than 10 grams of fat. A regular muffin has closer to 15 grams of fat, 35+ grams of carbohydrates and about 3 grams of protein. Try these out instead:

1) Chocolate Peanut Butter Cup Muffin

Add about 1/4 cup of water to the Double Chocolate Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, use your spoon to dig a small hole in the middle of the muffin. Add 1 tbsp. of peanut butter to the center and make a melted peanut butter core!

2) Molten S’mores Sundae Muffin

Add about 1/4 cup of water to the S’mores Mighty Muffin mix and microwave for 45 seconds on high. Once cooked, add 1 tbsp. of reduced fat frozen vanilla froyo on top to make a molten S’mores Sundae.

3) Apple Turnover Muffin

Add about 1/4 cup of water to the Apple Cinnamon Mighty Muffin mix and microwave for 45 seconds on high. Sprinkle 1 tsp. of brown sugar on top and add 1 tbsp. of diced apples to make a delicious Apple Turnover High Protein Muffin.

4) Maple Pumpkin Muffin

Add about 1/4 cup of water to the Maple Pumpkin Mighty Muffin mix (my personal favorite) and microwave for 45 seconds on high. Add crushed pecans and a drizzle of lite maple syrup on top for an classic Autumn breakfast (or dessert) and an unbelievably healthy and delicious high protein muffin.

My friends at Flapjacked sent me these samples after I won their Instagram giveaway and their strategy definitely worked because I will be a customer. I’m not sure it possibly gets much better than high protein muffins in under 60 seconds. Check out their pancake mix also. My favorite is the carrot spice mix. I’ll have a recipe up for Carrot Cake Pancakes soon, make sure you subscribe to my newsletter so you get it directly to your inbox!

6 Healthy Snack Ideas to Crush Cravings

Need a healthy way to crush cravings? Try any of these 6 healthy snack ideas:

These healthy snack ideas will crush cravings, promote a healthy body and keep you feeling full and energized all day! Made up of whole foods, these healthy snack ideas are mostly made up of roasted nuts, cheese, fruit, meat, yogurt, and vegetables. Give ’em a try:

1. Roasted Almonds, Low Fat Cheese & Fruit.

Grab 1/2 oz. of roasted, unsalted almonds, 1/4 cup of low-fat cheddar cheese cubes and a piece of fruit for a protein and fiber packed snack. The blend of healthy fat, fiber, complex carbs, and protein will keep your energy levels up for hours.

2. Small Cobb Salad.

Crush your hunger cravings by slicing one hardboiled egg over chopped romaine and/or spring mix lettuce, bacon bits, cucumbers, tomatoes, and diced low-sodium ham for a snack loaded with veggies and protein.

3. Veggies & Hummus.

Load up on vitamins, minerals and fiber by dipping your favorite vegetables in 2 tbsp. of hummus for a low fat, low carb mid day snack. Try it with sliced peppers, carrots, broccoli, and cucumbers.

4. Loaded Apples

Slice up an apple and cover it with peanut butter, granola and honey for an unbelievably delicious pick me up. This is my personal favorite of the 6 healthy snack ideas. Get the recipe right here!

5. Greek Yogurt Parfait

The slow-digesting protein and probiotics in Greek yogurt will surely keep you feeling great all day. Top it off with crunchy granola, sliced bananas and a little honey. Get the recipe right here!

6. Homemade Trail Mix

Ditch the store bought trail mix. Mix a few ounces of roasted mixed nuts with 1/4 cup of dried fruit and 1-2 tbsp. of extra-dark chocolate chips. This should crush your sweet tooth AND your cravings.

Boneless Rib Sandwich Recipe

This Boneless Rib Sandwich recipe will be your next BBQ all-star!

Boneless Rib Sandwich Recipe

Sweet & smoky Sweet Baby Ray’s barbecue sauce glazed boneless ribs on top of whole wheat ciabatta Texas Toast makes for an unbelievably delicious BBQ sandwich that will blow your friends and family away. Add a large side of garlic & herb zoodles for a surprisingly healthy twist on specialty BBQ cuisine. Here’s what you need to make this Boneless Rib Sandwich recipe:

4 oz. boneless ribs (or shred the meat off of regular ribs)
1 whole wheat ciabatta roll
2 tbsp. Sweet Baby Ray’s BBQ sauce
1 tbsp. butter
1 tsp. chopped garlic
1 tsp. mixed herbs
1 tsp. olive oil

1) Brush the ribs with olive oil and grill them on a medium-high flame until crispy and thoroughly cooked (about 15 minutes).
2) Rub them with Sweet Baby Ray’s BBQ sauce and put them back on the grill for another 30-45 seconds.
3) Spread 1 tbsp. of butter, 1 tsp. of chopped garlic, and 1 tsp. of mixed herbs on a sliced whole wheat ciabatta roll. Grill for 30-60 seconds.
4) Place the boneless ribs on the toasted ciabatta roll and serve.

Nutrition Info
Protein: 26 g
Carbohydrates: 34 g
Fat: 18 g

Top 10 Healthy BBQ Foods

Smoky Pulled Pork Tacos Recipe

This Boneless Rib Sandwich recipe came out AMAZING but keep an eye out for my next Boneless Rib Sandwich recipe. I’m going to turn it up a notch by topping it off with mac & cheese & jalapenos and I’ll be using Bubba’s Boneless Baby Back ribs! Make sure you follow me on Instagram and Twitter so you know when it’s coming!

Top 10 Healthy BBQ Foods

healthy bbq chicken

Make these 10 dishes at your next BBQ for a healthy, all-day eating frenzy with tons of flavor and variety. Each dish has it’s own unique twist and is a guilt free option to put on your plate.

1. Spicy BBQ Chicken Breast

Toss 3-4 oz. cuts of chicken breast in a mix of BBQ sauce and hot sauce and throw it on the grill. Rub it with more of the sauce mix when it’s just about done cooking. That’s it!

2.  Pulled BBQ Chicken Thighs

Enjoy shredded meat heaven with Pulled BBQ Chicken Thighs. Cook your chicken thighs, then using a fork shred the meat into a pile of strands. Rub that pile down with more bbq sauce and serve.

3. Jalapeno Cole Slaw

Turn some heads and turn up the heat with jalapeno cole slaw. You can get the recipe right here!

jalapeno cole slaw

4. Spinach Pasta Salad

Carbs on carbs on carbs. That’s all BBQ side dishes every turn out to be. Mix in some raw baby spinach leaves, cooked quinoa, grape tomatoes, and dried cherries to your regular pasta salad for a healthier twist on your favorite side dish.

5. Shrimp Kabobs

Doesn’t get easier than this. Toss your shrimp in some smoky paprika  & Cajun spices, stick them on a skewer with tomatoes, zucchini, steak, onions and peppers.

6. Sweet Potato Wedges

Bake your sweet potatoes first, then slice them into wedges and rub them down lightly with olive oil, sprinkle some parmesan cheese, a pinch of fresh garlic and some parsley.

7. Bison Burgers

Because no one ever got excited about a turkey burger. Bison burgers are a great way to enjoy a juicy burger but with a fraction of the fat, all of the taste, and none of the guilt. Put one on a toasted bun with melted reduced fat cheese, chili, roasted veggies, and/or the classic lettuce, tomato & onion.

8. Pulled Pork Tacos

You can get the recipe right here!

smoky pulled pork tacos

9. Grilled Veggies

Corn is good, but pile on some real vegetables by roasting zucchini, eggplant, tomatoes, onions and peppers to add a wide variety of flavor to your BBQ platter.

10. Boneless Rib Sandwiches

Keep an eye out for this recipe because it’s coming! Boneless Rib Sandwiches on Texas Toast topped with Mac & Cheese… This was supposed to be healthy right? Don’t fight me on this. You know you want one.

Smoky Pulled Pork Tacos Recipe

Turn heads at your next BBQ with these Smoky Pulled Pork Tacos.

smoky pulled pork tacos

To keep it simple, I’ll post the recipe as if you’ve already prepared your pulled pork but in case you’ve never made it before, you essentially just have to slow cook several pounds of pork shoulder with spices, bbq sauce, and onions.  This is what you need for one serving:

2 whole wheat or flour tortillas
6 oz. pulled pork
2 tbsp. cole slaw (shredded cabbage & carrots, lite mayonnaise)
2 tsp. spicy mustard
2 tsp. diced raw onions

1) Place 3 oz. of pork in the center of each tortilla.
2) Top with 1 tbps. of cole slaw per taco.
3) Add spicy mustard evenly over the top.
4) Top them off with raw diced onions.

Nutrition Info
Protein: 41 g
Carbohydrates: 44 g
Fat: 18 g

Want to turn up the heat?

Use this Kickin’ Jalapeno Cole Slaw instead of regular cole slaw.

This recipe is perfect for portion control, flavor, variety, and is balanced nutritionally. Try bringing to your next BBQ get together and let me know how everyone likes it!

Loaded Apples Recipe

Transform an apple from a boring, mid-morning snack into a gourmet, any-time meal with this Loaded Apples recipe.

loaded apples recipe almond butter

Salty, crunchy, sweet and healthy. . It only takes a few minutes to go from the average snack to bodybuilding cuisine. Here’s how you make these Loaded Apples:

1 medium gala apple
1 tbsp. almond butter
1/4 cup high protein granola
1 tsp. honey
A pinch of freshly ground sea salt

1) Slice a medium gala apple.
2) Spread 1 tbsp. of almond butter over the flesh of the slices.
3) Sprinkle 1/4 cup of high protein granola evenly on top of the almond butter topping.
4) Drizzle 1 tsp. of honey over the apples.
5) Sprinkle a pinch of freshly ground sea salt over the apples.

Protein: 11 g
Carbohydrates: 25 g
Fat: 9 g

Make it a meal
Mix 1 scoop of whey protein with 8 oz. of ice cold water and drink on the side to make your total protein intake 35 g!

Get more recipes on my Instagram!

Cajun Shrimp/Chicken Quesadilla Recipe

I said it back when I posted my Healthy Enchiladas recipe, Mexican cuisine is one of the easiest cuisines to make healthy. This is technically one recipe with two options: either you use chicken or you toss some shrimp in Cajun spices and use that. Here’s all you need:

1 whole wheat tortilla
6 oz. shredded chicken breast or cooked shrimp
1/4 cup low fat shredded cheese
1/4 avocado (sliced)
2 tbsp. mild salsa
1 tbsp. plain Greek yogurt

1) Lightly coat a medium sized pan with oil spray and heat on a low-medium flame. Place the tortilla on the pan until it’s warm and pliable.
2) Sprinkle cheese evenly across the tortilla and continue to cook until melted.
3) Add chicken or shrimp to 1 side of the tortilla.
4) Add avocado slices to the same side.
5) Once the tortilla is crispy, fold the half that only has cheese over the half that has cheese, meat & avocado.
6) Plate, then top with salsa and Greek yogurt.

Nutrition Info
Protein: 53 g
Carbohydrates: 32 g
Fat: 11 g

Want a healthy dessert after? Try one of these recipes:

High Protein Peppermint Patty Ice Cream (Recipe)
Protein Packed Vanilla Cinnamon Cappuccino Recipe
Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix

Check out my Instagram for more healthy recipes!

Enlightened Crisps Review

Enlightened is a health food company that makes health alternative snacking options including good-for-you crisps and low sugar, high protein ice cream.

They sent me a sample box of their crisps which come in the following flavors: mesquite bbq, sriracha, wasabi and sea salt. The crisps are made of roasted broad beans (fava beans), sunflower oil, salt and the spices that make up whatever flavor you choose. That’s it. They completely satisfy the need to eat something crunchy like potato chips or veggie fries (what a joke). They aren’t light like a traditional flour crisp that you would get in the grocery store though. These have some density to them, they’re like a cross between a regular crisp and a nut. They’re definitely worth trying out if you’re looking for a healthy, high protein snack to bring to work to replace things like Gold Fish, chips, corn chips, and pretzels.
My personal favorite flavor was the sriracha. Click the picture below to hunt for a good deal on them!

Stack them with this smoothie for a healthy, satisfying meal.

Want more healthy snacks? Click the links below or go to the Healthy Snacks tab of my Recipes on my homepage:

Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix

Lenny & Larry’s Protein Cookie Review

Protein Packed Vanilla Cinnamon Cappuccino Recipe

High Protein Peppermint Patty Ice Cream (Recipe)

Lower Your Blood Pressure with the DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, is a diet guide specifically geared towards reducing blood pressure and preventing hypertension for people with elevated blood pressure.

The DASH diet also incorporates a balance of daily physical activity, smoking cessation, and medications necessary to lower blood pressure to healthy levels.

“The DASH diet and the Mediterranean diet are the two dietary styles recommended by the American Heart Association/American Stroke Association for the prevention of stroke.” – Yasmine Ali, MD. For the record, the Mediterranean diet is probably my favorite diet as far as variety of flavors and nutritional value goes. Mediterranean cuisine is typically higher in polyunsaturated fats (plant-based fats), complex carbohydrates, lean protein and a lot of fresh vegetables.

The DASH diet is centered around decreasing:
1) total fat & saturated fat
2) high levels of dietary cholesterol
3) extraordinarily high levels of dietary sodium intake

And increasing:
1) Total vegetable intake
2) Total fiber intake
3) Total fruit intake
4) Potassium, calcium and magnesium intake

5 Diet Hacks to Increase Vegetable Intake

5 Easy Ways to Lower Your Sodium Intake

How can you get started on the DASH diet?

First, speaking to your physician or dietitian and make sure the DASH diet is right for you (and if you’re hypertensive chances are it will be). Then, you can go directly to the NHLBI Guide to Lowering Blood Pressure and learn as much about the DASH diet as possible so you understand it better going in.

Essentially this diet is a guide to healthy living that anybody can follow, hypertensive or not. Odds are if you’re following a healthy lifestyle (daily physical activity, high fruit & vegetable intake, high fiber intake, balanced meals, no smoking, etc.) your blood pressure is right where it needs to be. If not, then the DASH diet is a great opportunity to learn how to live a healthier lifestyle. I was taught the DASH diet in my Dietetics classes and the concept is something I wholeheartedly believe in.

How to Detox Without Buying Expensive Products

The original post by Yasmine Ali on Verywell.com is right here if you want to check it out!