6 Tasty Recipes for Peanut Butter Lovers

March kicks off with National Peanut Butter Lovers Day. While we think there’s more than enough reason to celebrate the existence of our all-time favorite spread every day, we’re honoring this event by featuring low-carb peanut butter recipes you (and your pancreas) will love.

Chocolate Peanut Butter Shortbread

Photo credit: Jennifer Shun

Chocolate Peanut Butter Shortbread

This shortbread is candy and cookie rolled into one. It uses low-carb almond and coconut flours for its base and rich dark chocolate with a tad of espresso for its topping, making it a flavorful option for snacks or dessert.

No-bake peanut butter cookies

Photo credit: Lisa MarcAurele

Peanut Butter No-Bake Cookies

No oven, no problem. With this recipe, you just mix the peanut butter with sunflower and pumpkin seeds, chocolate chips, and other ingredients for the batter, scoop them onto a baking sheet, and place them in the freezer. After 2 hours, you get to enjoy a sweet, crunchy, and satisfying dessert.

Peanut Butter Cheesecake

Photo credit: Brenda Bennett

Low-Carb Peanut Butter Cheesecake

Peanut butter in cheesecake sounds good, and it tastes even better if you top it with sugar-free melted chocolate. This recipe guides you on how to prepare this magical treat — without an oven. You make the crust in the processor and the cheesecake in the mixer. After putting them together, you let them set in the fridge for a few hours before adding the optional toppings.

Peanut Butter Smoothie

Photo credit: Carine Claudepierre

Peanut Butter Smoothie

This peanut butter smoothie is a light and refreshing drink for snacks. On days when you barely have time to make breakfast, or you’re bored with eggs and bacon, this can be a good alternative too. Add a scoop of low-carb protein powder if you want to make it extra fulfilling.

Peanut Butter Ice Cream

Photo credit: Taryn Scarfone

Peanut Butter Ice Cream

While the creamy and rich ice cream tastes good, the peanutty caramel sauce makes this treat even more savory. Top it with roasted salted peanuts for more protein, fiber, and crunch. If you prefer chocolate instead, the recipe has a link to a 3-ingredient keto hot fudge.

Peanut Sauce

Do you love munching vegetables for snacks? Use this recipe for your dipping sauce. Made by stirring only 5 ingredients in a bowl, this sauce has the right combination of salty, sweet, and sour. It’s also versatile; you can use it for salads, in noodle dishes, and on cooked chicken among others.

How do you like to use peanut butter in the kitchen? Share your tips with us in the comments!

Source: diabetesdaily.com

Keto Cinnamon Rolls Recipe with Coconut Flour Fathead Dough

This content originally appeared on Low Carb Yum. Republished with permission.

The first time I made low-carb cinnamon rolls, I never shared them on my blog because I didn’t love the texture. Cinnamon rolls need to be soft and chewy. Otherwise, they just aren’t right.

But a few years later, I had the idea to use the fathead dough from my low-carb bagels. That dough uses coconut flour, which I prefer to almond flour.

Sure enough, coconut flour was the answer! I was so impressed with how these keto cinnamon rolls turned out the second time. The dough is light and fluffy, like a traditional pastry, with just the right amount of sweetness.

These remind me so much of Cinnabon rolls, especially when served warm! They are amazing fresh out of the oven. If eating them later, I recommend reheating them in the microwave for about 40 seconds.

Coconut flour cinnamon rolls make for a delicious grab-and-go breakfast, or the perfect treat to savor alongside your morning coffee. They are also very straightforward to make.

keto cinnamon rolls

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Keto Cinnamon Rolls

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It’s simple to make low-carb cinnamon rolls using coconut flour fathead dough. Serve them warm with melted cream cheese icing on top. They are a heavenly treat any time of day.
Course Breads and Baked Goods, Breakfast, Snack
Cuisine American
Keyword cinnamon
Prep Time 15 minutes
Cook Time 16 minutes
Total Time 31 minutes
Servings 12 people
Calories 209kcal

Ingredients

Dough:

  • 60 grams coconut flour about ½ cup
  • ¼ cup low-carb sugar substitute
  • 2 tablespoon baking powder can be cut in half to reduce sodium but may not rise as well
  • 250 grams mozzarella cheese shredded, about 2-½ cups
  • 55 grams cream cheese 2 ounces
  • 3 large eggs beaten
  • 2 tablespoons butter melted, add a bit more if needed and use unsalted to reduce sodium
  • ½ teaspoon vanilla extract optional

Filling:

  • ¼ cup low-carb brown sweetener
  • 1 teaspoon cinnamon
  • 3 tablespoons butter softened, can be omitted but gives a better filling taste

Icing:

  • 3 ounces cream cheese softened
  • 3 tablespoons butter softened
  • ¼ cup Swerve Confectioners Powdered Sweetener
  • ¼ teaspoon vanilla extract
  • low-carb almond or coconut milk if needed

Instructions

  • Preheat oven to 400°F and grease a 9×13-inch pan baking pan if needed.
  • Mix coconut flour, low-carb sweetener, and baking powder in a small bowl. Set aside.
  • Melt mozzarella cheese and cream cheese in microwave on high power for one minute. Stir. Place back in microwave on high for another minute. Stir.
  • Add in beaten eggs, butter, vanilla extract (if using), and coconut flour mixture until a dough is formed. Dough should be a bit wet and sticky. If dry, try adding in another egg or more butter.
  • Roll dough out into a rectangle about 9×12 inches.
  • In small bowl, combine the brown low-carb sweetener with cinnamon. Spread butter evenly over the dough then sprinkle the cinnamon mix on top.
  • Roll dough into a log starting at one of the shorter ends. Slice into 1-inch thick rounds.
  • Rounds into prepared baking pan. Bake at 400°F for about 14-16 minutes or until lightly browned. Allow to cool slightly on a wire rack.
  • In a medium mixing bowl, cream the cream cheese and butter with an electric mixer. Beat in the powdered sweetener and vanilla extract. Add in a little low-carb milk (coconut or almond) if needed to thin the icing.

Notes

Pecans can be added to the cinnamon mixture if desired.

Nutrition

Serving: 1roll | Calories: 209kcal | Carbohydrates: 4g | Protein: 7g | Fat: 17g | Saturated Fat: 10g | Cholesterol: 90mg | Sodium: 262mg | Potassium: 249mg | Fiber: 1g | Sugar: 1g | Vitamin A: 590IU | Calcium: 213mg | Iron: 0.6mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Cinnamon Rolls Recipe with Coconut Flour Fathead Dough Recipe

Source: diabetesdaily.com

Toddler Changes His Own Dexcom on TikTok: Advice From His Mom

TikTok has become more than just a place to dance along to the latest trend; it has become a platform for advocacy for many issues, and diabetes has received increased exposure thanks to this social media app. I couldn’t believe my eyes when I saw a TikTok of a very young boy putting on his own Dexcom G6! And he did it with confidence, bravery, and pride. I wanted to share Daxon’s story in the hopes that it inspires others as well. I reached out to his mom who was gladly happy to chat.

Hi Cassie, thank you so much for taking the time to answer my questions! I would love for our community to get to know Daxon a little better! He is such a great role model for other children living with type 1 diabetes (T1D)!

At what age was Daxon diagnosed and what were the symptoms?

Daxon was diagnosed exactly 1 month from his second birthday at 23 months old.

He started to get a bad temper spring of 2019 and we never understood why. He would get so upset so easily and we just thought it was because of terrible twos. In July, he threw up twice one morning for no reason and out of the blue. He started throwing up at nighttime multiple nights in a row and only at night. I took him to his pediatrician, and they told me “it’s probably the stomach bug, it’ll pass” but I told him “but randomly like that? It doesn’t make sense”.

After about two weeks, it stopped until August. He threw up one more time in the morning and then stopped. Once again, we had no idea why. At the end of August he started drinking and peeing excessively. What really gave it away was that he was drenched from head to toe in pee after a 2-hour nap period one day and that was it. I checked his sugar and it was 461 mg/dL (borderline DKA).

How did you as a family adapt to your new normal?

Honestly, we are still trying to adapt. We take it day by day because it is always changing. The one thing about diabetes is that no matter what, it is different each day. Even if you do the same exact thing, sugars will change.

Did you change Daxon’s and/or your family’s diet at all? What are his favorite go-to foods that don’t wreak havoc on his blood sugars? I’m sure lots of moms could use some tips!

I did not completely change his diet, but I do swap stuff out for healthier carbs and a lower glycemic index. He does low-carb bread, cheese, and crackers instead of mac-n-cheese, Go-Gurts, Two Good yogurts instead of the higher-carb ones, chicken meatballs instead of chicken nuggets, Fairlife milk instead of others  (because of his milk allergy, but it is better carb-wise also), keto-friendly cereal because others spike so much that I cannot get it down for hours, keto-friendly bread only because the GI level is so much better. There are some other changes, but the family has not changed any really. He does still eat candy, it is just more in moderation than before.

His go-to foods are pork rinds eggs, a brownie bar called “Good to Go”, keto-friendly ice cream, yellow bell peppers, broccoli, really any vegetable, cheese sticks, pepperoni, lollipop suckers. Any time we are out Chik-fil-A, grilled chicken and fruit are a must. That is all I can think of right now.

Photo credit: Cassie Daniels

At what point did you start using the Omnipod and Dexcom G6? How did Daxon handle that? 

The Dexcom was a month after being diagnosed and he did not handle it well at first. We would have to hold him down to get him to let me put it on. It was a nightmare but once he watched a friend of ours put her’s on and she told him “you have a robot just like me” he got used to it and now it is normal. When his phone tells us it’s time to change it, he’ll tell me “robot needs changed” and he will 100% do it solo now which is amazing.

The Omnipod was a little different. His first endo wouldn’t approve it because they thought he would take it off, so we had to wait but once we switched to a different hospital, they got him on it right away; so, he was about 7 months in when he was able to get the pod. At first, once again — NOT a fan and it was horrible — but once he learned it meant “no more shots” he was perfectly fine with it (sometimes). We will scream — and I mean scream  — the song “Baby Shark” so he will not hear the clicking for the needle and that seems to help also. He is currently working on putting the insulin in his pod so he is super excited about that.

I know I personally prefer shots, but am often intrigued by the control some pumpers get. Do you find using the pump helps make blood sugar management easier?

The pump for us personally is a lot better for different reasons. Omnipod allows such a small dose, so even 1 gram of carbs he would get some insulin, but with shots, we would have to round up or down, which meant [more fluctuations for him]. Also, in the middle of the night, being able to give him insulin without even touching him has been great. I hated waking him up to poke him with a needle. Also, when on the go we can dose from the front seat of the car. However, if he ever decides that he wants to stop the pump and go back to shots I will support him and what he wants 100%.

@cdaniels2015

95% completely solo 💙💙💙💙 He’s get the hang of this soooo quickly 😭🙏💙 #typeonediabadass #BigBoy

♬ Bang! – AJR

I couldn’t believe my eyes when my diabestie, Hillary Emmons,  sent me this TikTok of Daxon changing his own Dexcom! I am so impressed and inspired! At what point did he express interest in doing that?

After about six months of being a type 1, he has always been curious about everything. He has been checking his own sugar with the meter since about 6 months in when needed to be checked. And recently he was really showing interest in the Dexcom and doing it solo. He did half of it one day and then the next change he did it completely on his own, all I did was hold it and help place it. I never asked him to do it because I didn’t think he was ready for that task yet but that day he told me “I do it” and that was it. Now he is showing interest in some of the Omnipod stuff, which is amazing because he feels in control.

I give you credit as a parent for letting him own his management and giving him the confidence to know he can manage his disease! What would you like to tell other parents about how to get children to want to be a part of their daily care?

Make it positive, make it fun, and make it normal. We have the JDRF bear and we practiced on that since being diagnosed. At first, we used it so he could understand more of it. We also got his big brother and all the other family members involved since day one. We check everyone’s sugars, so it is normal for everyone. All the children in our family (our boys and our 3 nieces) have been very curious about it since day one.

I see you are using TikTok as a platform for awareness and this one video alone got over 103,000 likes! Kudos! What would you like people to take away from your videos?

I want people to know the signs of T1D and to normalize it. I hate when I see people hide that they check their sugar or even giving their self insulin. I want to help parents have a voice for their children because doctors sometimes do not listen, and we need to be loud for our children and to follow their gut. I have a lot of people say that he encouraged their children to try putting the Dexcom on solo and I love that it is helping other children also. One of my TikToks potentially saved a child from dying. Her sugar was almost 1000 mg/dL and she was in DKA and doctors were surprised she wasn’t in a coma. Children should not die for people [not being able] to figure out what is wrong!

Does Daxon enjoy making the TikTok videos? I think “injecting” some humor and fun is the best medicine of all! And one you can all do together as a family!

Daxon loves showing people his stuff. He knows it makes him unique and he loves seeing others who are like him. So, when people duet his videos and they show their Dex or pod it’s helpful for him also to see that there are others like him.

Photo credit: Cassie Daniels

What else does Daxon like to do with his free time when he’s not managing his diabetes and TikTok’ing?

Daxon is a typical boy and I mean ALL boy. He rough houses with his brother, loves to color, help with dishes, cooking, loves to read books, play outside, ride his 4-wheeler, and absolutely loves cuddling with me. I think him being a T1D made our bond even stronger.

How does Daxon feel about being a TikTok sensation and knowing that he is helping to inspire many other children just like himself!

I have told him many times that he is helping other children and I don’t think he really understands what it means yet, but he always smiles and says “they have a robot like me” or he’ll go “yay that makes me happy”. I ask him “do you want to make a video?” and normally he’ll tell me “yessss let’s make a video”. I will never make him make TikToks so if he tells me no then I’ll leave it alone.

I ask this in every interview! Do you think they’ll be a cure in Daxon’s lifetime?

100% honestly I do not foresee a cure ever. They make way too much money from insulin (when it should be free, but that’s another story for another time). I wish there would be a cure, but I don’t see it happening.

Daxon

Photo credit: Cassie Daniels

What advice helped you? Can you pass it along to parents of newly diagnosed children?

My advice for parents is:

  1. Take one day at a time because it is an always-changing, never-stopping, headache of a disease.
  2. Do your best and never get down on your child for their blood sugars. That is the one thing I will never do to Daxon, anytime he has “bad” sugars, I never express it to him or show it on my face because it is not his fault, so I don’t want him to feel like he is failing.
  3. Always tell your child they can still do anything they like and never change activities. Just change foods to help [manage sugars during] the activities. For example, we took Daxon and his brother to a trampoline park and I knew his sugar was going to drop. He started at 170 mg/dL and dropped to 50 mg/dL. I was prepared with milk, yogurt, chocolate, and others, so he could still have fun and be a kid.
  4. Try not to have a fight if sugars are not in range, because everything is magnified if high or low. So what I do with Daxon if he is high or low and has a temper tantrum, I ignore it and let him do what he needs to do. Once he calms down, we discuss what happened and I explain I understand he doesn’t feel good but he doesn’t need to act that way.
  5. Treat them like you would any other child because diabetes does NOT define them.

Where do you see going with your advocacy and awareness on social media or elsewhere? Do you have other plans in the future?

I would love to bring more awareness to this disease. I would love for there to be a law that pediatricians must check A1c every year or every other year. They check your iron, and they check lead so why not diabetes? [Some] pediatricians think that younger children cannot get diabetes until at least six years old which is not true. It is ridiculous because a child’s death is avoidable if people were more aware of the signs and doctors tested when they should.

Thanks again Cassie, we really appreciate you taking the time! I look forward to continuing to follow Daxon’s journey and see how many kids he inspires along the way!

Source: diabetesdaily.com

Feta and Roasted Red Pepper Dip

This content originally appeared on ForGoodMeasure. Republished with permission.

In my humble opinion, picnics are ubiquitous with summer & no al fresco dining experience is complete without crisp, crunchy vegetables & an accompanying dip. Here’s one of our favorites. A simplified version of Greek Ktipiti, this recipe combines the briny tang of fresh feta with the sweet, slightly smokey undernote of roasted red bell peppers. Cutting the traditional heat allows the flavor of an accompanying crudités to shine through, although you could always jazz things up with a dash of hot sauce or pinch of red chili flakes.

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Feta & Roasted Red Pepper Dip

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This recipe combines the briny tang of fresh feta with the sweet, slightly smokey undernote of roasted red bell peppers.
Course Dip
Cuisine Greek
Calories 84kcal

Equipment

  • Food processor

Ingredients

  • 2 red bell peppers halved & seeded
  • 1 cup feta cheese crumbled
  • 2 tablespoons olive oil
  • 1 teaspoon garlic minced
  • teaspoon black pepper
  • teaspoon salt

Instructions

  • Preheat oven to 400 degrees.
  • Line a rimmed baking sheet with parchment.
  • Arrange halved peppers cut-side down on baking sheet.
  • Locate a glass or ceramic bowl large enough when inverted to cover the peppers, set aside.
  • Roast peppers for 40 minutes, until skins are soft & blackened.
  • Invert bowl over charred peppers, creating a steam bath.
  • After 15 minutes, remove the charred skins from the peppers.
  • Using the processor, combine the skinned peppers, feta cheese, olive oil, garlic, black pepper and salt, until thick and creamy.
  • Chill before serving.

Notes

Naturally low-carb & gluten-free.

Nutrition

Serving: 2tbsp | Calories: 84kcal | Carbohydrates: 2g | Protein: 3g | Fat: 8g | Cholesterol: 17mg | Sodium: 485mg | Fiber: 1g | Sugar: 1g


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Feta and Roasted Red Pepper Dip Recipe

Source: diabetesdaily.com

Low-Carb Turnips Au Gratin

This content originally appeared on Sugar-Free Mom. Republished with permission.

Au gratin means it’s covered with breadcrumbs or grated cheese and browned. The most popular high-carb favorite is potatoes au gratin. Obviously when you’re eating low-carb, white potatoes are not going to fit into your food plan.

My low-carb swap for replacing potatoes in this recipe is turnips. It’s the perfect low-carb veggie to replicate the size of potatoes as well as the color. If you’ve never tried turnips, I highly suggest this recipe!

If you dislike turnips, check out the original recipe to see what other low-carb vegetables you can use.

turnips au gratin

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Low-Carb Turnips Au Gratin

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This creamy and cheesy low-carb recipe will bring you all the comfort of potatoes au gratin with half the carbs!
Course Side Dish
Cuisine French
Keyword au gratin, turnips
Prep Time 20 minutes
Cook Time 1 hour 25 minutes
Total Time 1 hour 45 minutes
Servings 8 servings
Calories 319kcal

Equipment

  • oven

Ingredients

  • 2.25 pounds turnips about 6 medium
  • 1.5 cups heavy cream
  • 2 garlic cloves minced
  • 2 tbsp butter melted
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2.5 cups shredded mozzarella cheese divided
  • 2 tbsp fresh thyme

Instructions

  • Preheat oven to 350 degrees F. Grease a 9 by 9 baking dish or 1.5 quart dish.
  • Peel the turnips and slice thinly about an 1/8th of an inch or use a mandolin.
  • Whisk together the cream, garlic, melted butter, salt and pepper.
  • Layer one third of the turnip slices on the bottom of the dish. Pour one third of the cream mixture over the turnips. Sprinkle a half cup of mozzarella over that. Repeat this process for the second and third layers. You will have 1 cup of mozzarella remaining.
  • Cover and bake for 1 hour and 15 minutes or until turnips are soft. Remove cover, sprinkle remaining cheese over the top and bake 10-15 minutes until cheese is melted and bubbling.

Notes

Net carbs: 7g

Nutrition

Calories: 319kcal | Carbohydrates: 10g | Protein: 9g | Fat: 26g | Saturated Fat: 17g | Cholesterol: 35mg | Sodium: 621mg | Potassium: 281mg | Fiber: 3g | Sugar: 5g | Vitamin A: 407IU | Vitamin C: 30mg | Calcium: 223mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

 

Low-Carb Turnips Au Gratin Recipe

Source: diabetesdaily.com

5-Course Meal for Valentine’s Day

They say that the most romantic meal is the one you cook at home. So for this Valentine’s Day, we put together this 5-course meal for you and your partner. If you stick with one serving from each of these recipes, you’d only consume about 20g of net carbs for the entire meal. And yes, that includes dessert!

broccoli cheese soup

Photo credit: Jo Harding | Brenda Bennett

Soup: Low-Carb Broccoli Cheese

This pureed broccoli with cheddar cheese is hearty, creamy, and delicious even for carnivores. The additional ingredients — celery, carrots, and onion — make this recipe savory, and but if you want to add some protein, you can top it off with bacon strips.

Total carbs: 9g | Net carbs: 6g per serving

stuffed peppers

Photo credit: Sarah Severance

Appetizer: Garlic Cream Cheese & Spinach Roasted Mini Sweet Peppers

There are endless variations on what you can stuff in pepper bowls, but for this recipe, you’ll be using cream cheese and chopped spinach, two ingredients that are both diabetes-friendly. Add spices if you want to get more creative.

Carbs: 1.5g for each pepper half

chickpea salad

Photo credit: Laura Miner

Salad: Greek Chickpea, Avocado, & Cucumber

Apart from chickpeas, all the other ingredients you need for this salad are either household staples or easy to find in grocery stores. Just chop or dice the vegetables, mix them with the Greek vinaigrette, and you’re ready to enjoy some rainbow on your plate.

Total carbs: 7g | Net carbs: 4g

Main Course: Keto Braised Short Ribs & Mashed Cauliflower

short ribs

Photo credit: Lisa Marcaurele

Keto Braised Short Ribs

You can prepare your main course ahead of time using an oven, slow cooker, or instant pot. Each method has its advantages, but whichever method you choose, you can expect the meat to be fall-off-the-bone tender and infused with flavors of red wine, bacon, and herbs.

Total carbs: 4g | Net carbs: 3g

Mashed Cauliflower

Photo credit: Jennifer Shun

Mashed Cauliflower

The vegetable salad may be enough to go with the ribs, but this mashed cauliflower is a perfect alternative (or addition to your meal). It’s fluffy, creamy, and with subtle undertones from its other ingredients. This recipe uses a food processor. The longer you process, the fluffier the texture of this side dish.

Total carbs: 5g | Net carbs: 3g

Crustless Cheesecake

Photo credit: Caroline Levens

Dessert: Crustless Cheesecake

This recipe doesn’t use coconut or almond flour, which is a plus point if you have a tree nut allergy. If it looks too plain for you, you can garnish it with low-carb melted chocolate, crushed cookies, or whipped cream.

Total carbs excluding the topping: 2g

You can also check out these fruity mocktails if you need a drink to go with your meal.

Enjoy your meal, lovebirds, and always remember that the secret ingredient is always love (and fewer carbs).

Source: diabetesdaily.com

Gobble Review: Make Tasty Meals Without the Hassle

As many of us continue to stay at home more than usual, finding new ways to make creative, easy and healthy dinners is a priority for many. Recently, I tried out a meal kit delivery service from Gobble and thought I would share my thoughts as a mom of two living with type 1 diabetes.

I received the products at no charge and all opinions are my own.

Who They Are

Gobble is a meal kit delivery service that aims to make delicious, home-cooked meals fast and easy to prepare. Everything you need is sent out perfectly portioned, and each meal takes about 15 minutes to make. They offer a great variety of dinner menus and incorporate a lot of classic dishes that can please all kinds of palates, including kids’!

Services Offered

You can select from the traditional Gobble box dinner plan that features classic dishes, or opt for the Lean and Clean version, which features “lean proteins, healthy fats, and under 600 calories per serving” while still delivering the “and convenience and flavors of Gobble’s 15-minute dinner kits.”

For each option, you can select to have dinner delivered for either two or four people, either three or four days per week. You can customize your choices, and request accommodations for dairy-, nut-, and gluten-free items. Meals start as low as $11.99 per serving, and you can skip deliveries or cancel your subscription hassle-free.

My Review

I tried out three different meals from Gobble and was impressed with all of them:

Pan-Roasted Chicken with Green Bean Casserole & Mashed Potatoes: This one was a classic and rustic choice. We all enjoyed it, and I just skipped the mashed potatoes, to make life easier for blood sugar management. The green bean casserole was delicious and the skin on the chicken came out super crispy! My husband and four-year-old daughter loved it, too!

Miso-Glazed Salmon with (Soba) Noodles & Snow Peas: I am the fish-eater in the family, so I was thrilled to receive a well-portioned a fresh-looking piece of skin-on Salmon. Again, preparation was easy-to-follow, and quick, and the meal came out great! One caveat: I substituted my own edamame noodles in place of the Soba noodles to keep the carb count down. Delicious!

Citrus Chicken & Broccoli Stir Fry: This meal was an option from the “Lean and Clean” plan, and it was super quick to make! Most of the dinners I eat are basically some protein and non-starchy vegetables, so this was right up my alley. The sauce was a bit sweet, but I used it sparingly and was able to enjoy this filling and delicious meal without a blood sugar spike, which is always a win!

Summary

The two big factors that make the Gobble meal kit delivery service a winner in my book are:

  • They do not skimp on the protein!
  • The meals are really quick and easy to make (and most importantly, taste great, of course!)

Do you use a meal kit delivery service? Have you tried Gobble? How has your experience been? Please share your thoughts in the comments; we love hearing from our readers!

Source: diabetesdaily.com

Homemade Sugar-Free Ketchup

This content originally appeared on Low Carb Yum. Republished with permission.

Ketchup is an important part of so many classic American foods. Who doesn’t enjoy this condiment with their hot dogs, burgers, or fries? Before I was eating low carb, I used to love these meals!

Now, I’m much more conscious about the impact that food has on my health. I still enjoy these classic combinations, but in ways that are much better for me. That’s why I love making this homemade sugar free ketchup!

It’s perfect for dipping my jicama fries or to slather onto one of my eggplant burgers on a keto bun. And I can enjoy it all without the guilt.

homemade sugar-free ketchup

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Homemade Sugar-Free Ketchup

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This keto sugar-free ketchup is made in minutes with just 3 main ingredients plus spices. It’s perfect for burgers, hot dogs, low-carb fries, and more!
Course Condiment
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 28 people
Calories 7kcal

Ingredients

  • 28 ounces canned whole tomatoes drained
  • 2.5 ounces tomato paste 70 grams
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon ground cloves
  • teaspoon ground allspice
  • teaspoon ground cinnamon
  • teaspoon Spanish paprika
  • ¼ teaspoon sea salt crystals or to taste
  • 1 tablespoon Sukrin Gold optional

Instructions

  • In a sauce pan over low heat, pour tomatoes, tomato paste, apple cider vinegar and spices. Stirring regularly for 10 to 15 minutes.
  • Using a stick blender (immersion blender), purée whole tomatoes. Add sea salt to taste and opt to add Sukrin Gold. Continue over low heat and stir regularly until sauce thickens, about 5 to 10 minutes.
  • Cool and transfer in an airtight container. Store in the refrigerator for 1 to 2 weeks.

Notes

It’s best to seed the tomatoes as well. You can watch a video on how to seed canned tomatoes for the process I use.

The low carb brown sweetener (Sukrin Gold) helps enhance the flavor. A small amount of any low carb sweetener can be used as well.

Nutrition

Serving: 2tbsp | Calories: 7kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 81mg | Potassium: 79mg | Fiber: 1g | Sugar: 1g | Vitamin A: 76IU | Vitamin C: 3mg | Calcium: 10mg | Iron: 1mg


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Homemade Sugar-Free Ketchup RECIPE

Source: diabetesdaily.com

More Control Than We Think – Pandemic Strategies for Healthy Eating

This content originally appeared on diaTribe. Republished with permission.

By Katie Bacon

As you look toward staying healthy in the new year, meaningful changes to your diet may help you manage glucose levels and maximize health in the face of COVID-19. Four experts – Whole Cities Foundation’s Dr. Akua Woolbright, low-carb guru Dr. Mariela Glandt, San Francisco General’s Dr. Rita Nguyen, and Harvard’s Dr. Lee Kaplan – shared insights for eating well, finding affordable food, and keeping your body’s immune system strong.

As we’ve learned more about COVID-19, it’s become clear that the virus presents a particular threat to people who have diabetes or other metabolic conditions, including obesity. With that in mind, I spoke with a range of experts who had specific, actionable tips on how to make nutrition and lifestyle changes during the pandemic, with an eye toward improving glucose management and metabolic health – even at a time when increased stress may make that more difficult. Though their perspectives and advice differed, each expert agreed that the disruption caused by COVID is a good time to make changes. Many of their suggestions offer ways to improve health – and not just during COVID. Others offer ways to make your money stretch further at a time when many people are economically on the edge (especially in the diabetes community), yet are also looking for healthier ways to eat. Though many of us feel helpless right now, we actually have more control than we may think, and the small decisions we make about food each meal can lead to positive changes.

All of the interviews have been condensed and edited for clarity. For more nutrition information for people with diabetes, click here.

  • Dr. Mariela Glandt is the founder and director of the Glandt Center for Diabetes Care in Tel Aviv, Israel, which specializes in treating diabetes through very low carbohydrate diets. She is also the author of How to Eat in the Time of Covid-19.
  • Dr. Lee Kaplan is an internist and gastroenterologist, a leading researcher, and the director of the Weight Center at Massachusetts General Hospital.
  • Dr. Rita Nguyen specializes in internal medicine and has served as the Director of Chronic Disease Prevention for the San Francisco Department of Public Health, where she founded and directed the city’s Food As Medicine Collaborative. Currently, she is leading the department’s efforts to write COVID-19 guidance for all city sectors.
  • Dr. Akua Woolbright is the National Nutrition Program Director at the Whole Cities Foundation, an independent nonprofit foundation started by Whole Foods Market with the goal of increasing access to fresh, healthy foods and quality nutrition education.

What advice are you giving people during COVID, particularly in terms of nutrition?

Akua Woolbright: I have a mantra that I recommend: whole foods, plant based. Eat from the Earth, things that your great, great, great, great, great, great, great grandmother would have found in her outdoor environment. Another way I like to say that is food made by nature, not by people.

When I say plant-based, I don’t mean that everyone should necessarily be vegan or vegetarian, but that by building our meals around green and colorful vegetables, colorful fruit, whole grains, legumes, a few nuts, and seeds, our food starts to become micronutrient dense. We’re naturally getting less of what we don’t need (excess calories, saturated fat, and cholesterol) and more of what our bodies use for fuel and energy – vitamins, minerals, antioxidants, and phytonutrients.

Instead of looking at one diet for weight loss and something else for high blood pressure and then doing something else for cancer prevention and then thinking about diabetes, I try to construct a diet that will be beneficial to all of our systems, organs, cells, and DNA. Here are some of my strategies:

  • That mantra “whole foods, plant based” can be used as a touchstone when you’re walking through the grocery store, when you’re going to restaurants, and preparing meals in your home. Try to avoid those packaged food products.
  • For someone who has diabetes, lean more on the green and colorful non-starchy vegetables. Go more towards the tart fruit like berries, and avoid starchy produce.
  • To start, think about changing breakfast. Breakfast in America tends to be pancakes, cereals, all of that stuff. And so instead, perhaps eat some beans for breakfast. That sounds crazy to people, but we know that beans with resistant starch can help regulate blood sugar for the rest of the day. Beans are simple, they’re affordable, and you can mix them up so many different ways – pinto beans with chili powder, curried black beans – I try to get people to be creative.
  • Start lunch and dinner with a large salad or a vegetable soup. This will give you a lot of micronutrients and fill you up with some bulk in fiber so you’re better able to manage your blood sugar and your cravings.
  • Drinking plenty of water is important. Some of your water can come from eating watery fruits and vegetables and drinking herbal teas. Herbal teas are great because they’re high in antioxidants and vital nutrients. And by getting proper hydration, you can remove toxins from your body and curb hunger.

I try to have some urgency around the changes we need to make to lead healthier lives – we can do so much more to support our own health.

Mariela GlandtMy message is that now, more than ever, is the time to pay attention to our metabolic health. And the best way I know of to do that is to reduce how much insulin your body needs, by changing the way you eat. I argue that when you lower insulin levels, it can be possible to correct metabolic issues, like heart diseasehigh blood pressure, high cholesterol, obesity, and type 2 diabetes. There is a much greater chance of getting severely ill if you have a complicated metabolic condition.

So how can you improve metabolic health? By avoiding the foods that demand insulin, which are carbohydrates and sugar. For the people I work with who have type 2 diabetes, I recommend a ketogenic diet (high in fat, low in carbohydrates). Type 2 diabetes is the body telling you, “Please, don’t bring in any more sugar; I don’t have anywhere to put it.”

As far as bang for your buck, you can see many more effects from changes to diet than from exercise or other aspects of lifestyle. It’s really worth paying attention to what you put in your mouth. Here are some tips to help you:

  • Go as “real” as possible – the least amount of store-bought and processed food. Stick to the outer aisles of the grocery store for the fresh food. Try to make things at home. Chicken, fish, eggs, and vegetables. That in itself brings you a lot closer to health.
  • Drop that bowl of cereal in the morning and have two eggs instead.
  • I’m against snacking. I think we should eat enough fat and protein to feel full without snacking. Aiming to eat no more than three meals a day can help to decrease insulin levels throughout the day.
  • Eat dinner as early as possible, because humans are not meant to be eating during the night time. That one change of eating earlier can be really helpful in terms of reducing insulin levels.

Rita Nguyen: The people I typically see are at our county hospital, so they tend to be economically and socially disadvantaged. Now, with the economic stress brought on by COVID-19, more people are facing similar economic situations to my patients. When you have plenty of money and access to food, it’s much, much easier to comply with dietary recommendations for diabetes. In the setting of restricted resources, I tell my patients that portion control becomes more important because you’re not able to always pick the healthier items, and oftentimes you may be only able to purchase or access shelf-stable foods.

For people facing financial constraints, here’s what I suggest:

  • You may end up eating more carbs to keep yourself full, but you should be particularly mindful to seek out complex carbs rather than simple carbs, and whole grains whenever you can (although some of the nicer whole grains are more expensive).
  • Try to cook from scratch as much as possible.
  • Protein is meant to keep people full longer and has less of an effect on your blood sugar.

People can do these things anytime, but these strategies become even more important when you’re facing real limitations in what you can purchase.

The final piece of advice I give is to quit smoking. The leading cause of death among people with diabetes is heart disease, and smoking contributes greatly to heart disease. Plus, cigarettes are expensive. If you smoke a pack a day, that costs over $2,000 a year. I totally understand that increases in smoking and drinking happen when there’s increased economic stress. But for some people, if you point out the economic and health costs, it can help them quit.

Lee Kaplan: Because we’re all eating at home to a much greater extent during COVID, we have the opportunity to learn how to cook and eat less processed foods than we did previously. This disruption provides a good time to make long-term lifestyle changes – whether it’s reducing stress or getting better sleep or eating healthier food. That’s the silver lining of all this. You can build new patterns with a keen eye toward where you eat, when you eat, how you eat, and what you eat, which all become part of a healthier dietary lifestyle.

To decrease the risk of developing diabetes, other metabolic diseases, cancer, and heart and vascular disease, you want to eat the diets that have been shown to improve specific risks [read about the American Diabetes Association’s dietary guidelines for diabetes here] – for instance, you want to follow diets that have iron, Omega-3s and Omega-6s, and are low in saturated fats, have no trans fats, and are low in concentrated carbohydrates. But none of those recommendations, in my view, has been demonstrated to cause substantial or durable weight loss. So, you should follow these diets for their health benefits, not because they will necessarily cause weight loss.

To the greatest degree possible during this time, you should also:

  • Decrease stress.
  • Have physical activity in your life.
  • Get healthy sleep.
  • Normalize your body’s internal rhythms through regular patterns of eating and sleeping, and accommodating third shift work or travel as needed.

Do you have specific recommendations around trying to boost the immune system during COVID?

Akua Woolbright: I like to make sure that we’re getting a variety of colorful produce at every meal. Every color corresponds to a different set of nutrients that feed different parts of the body. By eating a variety of colorful produce – purple foods, red, orange, yellow, green, brown, white – you are feeding different systems and organs, and really drilling down into your cells with nourishment and the ability to heal and rejuvenate the body.

When we’re looking for immunity, the three colors that stand out are orange, yellow, and green foods. This includes things like citrus, yellow or orange peppers, squashes, even some sweet potatoes, dark green leafy vegetables, broccoli, and cabbage. They’re all effective in strengthening immunity, and those green foods give an added boost by removing toxins from the body.

I also like to talk about high-quality protein and making sure that people with diabetes and those who are trying to build a healthy immune system are careful to get enough protein throughout the day. Aim for at least 10 grams of protein, up to 20, spread throughout the day at breakfast, lunch, and dinner. Why is protein so important for blood sugar and maybe even weight loss? It helps to stabilize cravings and blood sugar and makes you feel more even and balanced, allowing you to make active choices.

The quality of protein throughout the day is also important because our immune antibodies are made from protein. So we’re looking at lean meat: salmon is particularly great for immune boosting. When I’m looking for a plant-based protein powder, I’m looking for something clean, made with few ingredients, and with the protein coming from hemp, brown rice, or green peas.

With the pandemic economy, many people have even less ability than they did before to buy certain foods. How do you talk to people about healthy food choices at a time when so many are so economically stretched?

Rita Nguyen: Right now, it’s all about connecting people to resources through things like food pantries and food pharmacies, because you can only go so far with advice.

Healthcare can’t ignore the fact that you have to address food insecurity. You can’t assume that the person sitting in front of you has been employed the last nine months and has enough to eat. For people with diabetes facing food insecurity, if you maintain the dose of insulin or other medications, you either risk hypoglycemia because they’re not eating consistently, or maybe you’re under-treating them because their eating habits have changed. So for any diabetes healthcare professional, I think screening for food insecurity should be part of the standard of care at least during the pandemic.

Mariela Glandt: It’s a matter of prioritizing and looking for the sales. You can get meats that are on sale. Eggs also provide a huge amount of nutrition, they’re amazing, and they’re much cheaper than meat.

Akua Woolbright: I kind of treat this like church, where I give you all of the Ten Commandments, all the dos and don’ts. But then I tell people, “You’re going to start where you are and do what you can. If you can only go buy the fresh produce or dried beans, do that. If you can buy one new item, figure out which one you like and start there.”

Some of the recommendations I help people think through are logistical. If there’s one person in your neighborhood or your family who has a car, maybe you come together and drive further out to a grocery store that’s more affordable. Maybe you find hardy produce on sale, like cabbage, carrots, or squash, that will last for two to four weeks. Or look for fresh produce on sale. You purchase it and freeze it for later.

I talk to people about being creative in how you use frozen foods and canned and dried beans to stretch what you have so you can go to the grocery store less frequently. In the face of the coronavirus, we don’t want to be out in the grocery store every day anyway.

I eat very simply, and that’s how I encourage others to eat too. I make this wonderful curried chickpea dish with canned chickpeas. It’s a little bit of curry powder, turmeric, salt, garlic in the skillet with some oil. Add the chickpeas, stir them all up until they start turning yellow from the curry and the turmeric and then let them just simmer for a minute. Then I top that with whatever greens I have, and then maybe some chunks of tomato. I put that on top of some brown rice, and I am happy. And chickpeas are inexpensive.

Any other tips you are giving your patients now, specifically in terms of COVID?

Lee Kaplan: COVID is creating all kinds of stress, including a lot of economic stress for people. Be aware of that and pay attention. Stress is a huge negative factor in all the health conditions we’re talking about, whether it is obesity, diabetes, or liver disease. I think it’s very important to try to find new ways of relieving the stress, if possible. Whether through walks, time for solitude, or whatever activities help you relax.

Mariela Glandt: The virus is going to go around. It matters where it lands. It matters if it lands on fertile soil or not; I think that how metabolically healthy you are plays a really big role here. So in this regard, we have more control than we think. I’m not saying we have all the control, definitely not, but at a time when we can feel helpless, there’s a lot we can do to try to be healthy – and we can start by deciding what to eat.

Click here to read more about nutrition and diabetes.

About Katie

Katie Bacon is a writer and editor based in Boston. Her daughter, Bisi, was diagnosed with type 1 diabetes in August, 2012, when she was six. Katie’s writing about diabetes has appeared on TheAtlantic.com and ASweetLife. Katie has also written for The New York Times, The Boston Globe, and other publications.

Source: diabetesdaily.com

Low-Carb Chocolate Truffles

This content originally appeared on ForGoodMeasure. Republished with permission.

Apparently everyone wants to take credit for this amazing creation. The French are sourced, as are the Swiss & Belgians. Whomever, we would like to say, Thank You. Named for the Latin word “tuber”, meaning lump, the confection was said to resemble the edible Tuber Melanosporum fungus, or Black Truffle, growing in southern Europe. Incredibly delicious, simple to craft, and naturally low-carb − the decadent chocolate truffle is a confection to be simply savored or better yet, gifted.

chocolate truffles

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Low-Carb Chocolate Truffles

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Incredibly delicious, simple to craft, and naturally low-carb − the decadent chocolate truffle is a confection to be simply savored or better yet, gifted.
Course Dessert
Cuisine Belgian, French, Swiss
Keyword Chocolate
Servings 24 truffles
Calories 100kcal

Ingredients

  • 9 ounces 85% dark chocolate finely chopped
  • 1 tablespoon butter room temperature
  • 2/3 cup heavy cream
  • 1 teaspoon vanilla
  • 1/4 cup cocoa powder

Instructions

  • Line an 8″ baking pan & small rimmed baking sheet with parchment.
  • Place finely chopped chocolate and butter in a heatproof bowl.
  • In a small saucepan over medium heat, heat heavy cream to a simmer.
  • Pour heated cream over chocolate and butter, letting rest until chocolate begins to melt.
  • Add vanilla, stirring gently until smooth.
  • Pour into prepared 8″ pan.
  • Refrigerate for 2 hours.
  • Remove from refrigerator, scooping ganache mixture into tablespoon-sized balls.
  • Dusting hands in cocoa powder, roll balls until round, placing on baking sheet.
  • Dust with remaining cocoa powder.
  • Chill for 1 hour, serve, or store refrigerated in an airtight container.

Notes

Net carbs: 3g

Nutrition

Serving: 1truffle | Calories: 100kcal | Carbohydrates: 5g | Protein: 1g | Fat: 9g | Cholesterol: 10mg | Sodium: 13mg | Fiber: 2g | Sugar: 2g


Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Low-Carb Chocolate Truffles Recipe

Source: diabetesdaily.com

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