Recipe Roundup: Low-Carb Recipes with Immune-Boosting Ingredients

With all that is going on in the world regarding COVID-19, we are all looking to practice physical distancing to avoid catching this deadly virus. We are all searching for answers and looking for tips on how we can stay healthy. Making sure our immune systems are in tip-top shape is vital in not only avoiding catching the coronavirus but to our long term health as well.

Since we are all stuck at home, this is a perfect time to try a few new recipes. Bond with your family and try making one or all of these delicious concoctions, all containing immune-boosting ingredients. Enjoy great food while getting healthy!

Lemon Meringue Cupcakes

Photo credit: Megan of Mad Creations Hub

Keto Lemon Meringue Cupcakes 

Vitamin C plays an essential role in bodily functions and also is vital to maintaining good health. Vitamin C also increases the production of white blood cells, which help fight infection. Since all citrus fruits contain it, it’s easy to find one you like. This delicious Keto Lemon Meringue Cupcake has easy to follow directions and is sure not to disappoint!

Keto Broccoli Tots

Photo credit: Lindsay of That’s Low Carb

Keto Brocolli Tots

Broccoli is packed with vitamins and minerals. It contains Vitamins A, C, and E, as well as many antioxidants and fiber, making broccoli a great choice for your vegetable. It can be served steamed, roasted, or like in this recipe, turned into a creation that even your children will love!

Easy Lemon Honey Martini 2

Photo credit: Jessica of The Novice Chef

Immune Boosting Quarantini

Being stuck at home can drive you mad… or to drink. What better choice for an adult beverage than something that contains vitamin C and will help you kick back and relax in the evening? Vitamin C has many health benefits, it not only will boost your immune system, but it can also help lower your blood pressure and your risk of heart disease. Cheers!

Blueberry Breakfast Bar Tall

Photo credit: Emily of Resolution Eats

Blueberry Keto Breakfast Bar

Blueberries are an excellent source of nutrients. They are low in calories, but high in fiber and vitamins C and K. This high in antioxidants superfruit may also help to lower blood pressure, reduce heart disease, and improve our brain function and memory. Blueberries are great on their own (freeze for longer shelf life), delicious in smoothies, or can be used in recipes like this one. Enjoy!

Photo credit: Kim of Low Carb Maven

Spinach Salad with Warm Bacon Dressing

While we are stuck at home and less active than we usually are, we are likely all watching what we eat. This simple salad won’t take long to throw together and will give you a healthy dose of folate, vitamin A, vitamin C, fiber, and iron. Dark leafy greens like spinach can be a great source of magnesium, which can help boost your immune system and is also known to improve blood glucose control. A win-win!

While we are stuck home, it is an excellent time to focus on staying healthy. Eating nutritious foods and staying active is our best defense!

Low-Carb Recipes with Immune-Boosting Ingredients

Source: diabetesdaily.com

Recipe Roundup: 5 Easy and Healthy Soups

Adding vegetables to your soup is one of the great ways to achieve your daily vegetable requirement of 1 to 3 cups. It just doesn’t give your body the vitamins and minerals it needs; it also makes the soup tastier for your palate. Here are some easy recipes from nutritionists and low-carb bloggers that will encourage you to sip (or slurp) more soup from your bowl:

Vegan Keto Tofu Noodle Soup

Photo credit: Liz MacDowell

Vegan Keto Tofu Noodle Soup

Just put all the ingredients of this recipe in a pressure cooker for five minutes, and you have a soup that’s both delicious and filling. It is so quick and simple to prepare that Liz MacDowell at Meat Free Keto considers this as her go-to food when she’s under the weather. It is also adaptable, so you can substitute the vegetables with anything you have in your fridge. It contains only 5.6 g net carbs, a good number to number to deal with, especially when you’re sick, and you’re doubling your effort to manage your blood sugar.

Lentil and Spinach soup

Photo credit: Catherine Saxelby

Lentil and Spinach Soup

Lentils are rich in protein, fiber, and other nutrients — and quite affordable, too! Now, if you add the superfood spinach to any lentil dish, like this soup, you’re giving your body a grand treat. While you need about 40 minutes to prepare this recipe from Catherine Saxelby of Food Watch, it includes 20 minutes of simmering time. Use that time to make other dishes for your meal, do some kitchen chores, or check your diabetes supplies.

Asian Chicken Noodle Vegetable Soup

Photo credit: Andrea Holwegner

Asian Chicken Noodle Vegetable Soup

Got some leftover grilled chicken? Use it for this vegetable soup along with mushroom, broccoli, colorful bell pepper, and other seasonings. This meal-in-one recipe has everything you need to get through to the next meal, but if the carbs are causing a sugar spike, we recommend replacing the wheat-flour noodles with shirataki noodles or with more vegetables. Andrea Holwegner at Health Stand says this is super easy to prepare and even provides a make-ahead method for people on the go.

Pork Belly Ramen with Veggie Noodles

Source: Jen Fisch | Photographer: Leslie Grow | Food Styling: Ashley Nevarez | Prop Styling: Kate Parisian

Pork Belly Ramen with Veggie Noodles

If you’re looking for another veggie-packed soup, here’s another one from Jen Fisch at Keto in the City. Instead of traditional noodles, she uses zucchini or summer squash noodles for this recipe. The soft-cooked egg, along with your toppings of choice, adds more flavor to the soup. Make it Pho-tasting with chopped fresh mint, jalapeño, cilantro, and lime. Craving for a traditional ramen taste? Add bean sprouts, dried seaweed strips, and corn.

Photo credit: Cristina Maria Curp

Cream of Broccoli Soup

Blend roasted broccoli and garlic with warm broth, coconut milk, and seasonings, and you’re up for some delicious soup. At 7.9 g net carbs, this recipe’s roasty flavor makes your meal more appealing, and preparing it in a blender means you can customize the texture (blend longer to make it smoother for the picky eaters). Cristina Maria Curp at The Castaway Kitchen recommends garnishing it with roasted pine nuts and/or any preferred herbs or microgreens for an additional health boost.

What soup recipes do you love to prepare for the entire family? Share them in the comments.

5 Easy and Healthy Soups

Source: diabetesdaily.com

Recipe Roundup: Simple Spring Starters and Spreads

Spring is almost here, which means a lot of occasions are soon to be had. Between holidays, wedding showers and graduations, spring is a time for gatherings. Appetizers can go a long way when hosting a lot of people and these simple low-carb recipes will keep your guests happy, your wallet full and your blood sugars stable.

All of these recipes are easy to make and won’t go bad right away. Your guests will feel good about the health-conscious offerings and you can rest assured your blood sugars won’t come in the way of having a good time.

Egg Tuna Salad

Photo credit: Lee Hersh

Tuna Egg Salad

This protein-packed dish by Fit Foodie Finds can be used as a spread, served over salad or wrapped up in lettuce (or a low-carb wrap) and cut into single servings. A healthy finger food choice is much appreciated by your health-conscious guests! This dish also happens to be flavorful, easy to make and affordable and will last up to 5 days so rest assured, none will go to waste!

Kalamata Olive and Basil Tapenade Dip

Photo credit: Ginger Hultin

Kalamata Olives and Basil Tapenade Dip

Champagne Nutrition’s heart-healthy dip combines Mediterranean flavors with the salty flavor of kalamata olives, and what only takes minutes to make, tastes like a culinary masterpiece. Roast some peppers in a boat shape and serve the tapenade in them or put a dollop over slices of cucumbers. Both low-carb dishes have a fantastic presentation and are full of flavor.

Image provided by Queen Keto

Easy Keto Hummus

Believe it or not, this hummus is not made from chickpeas. The main ingredient is lupin “beans”, which are actually seeds and fall into the legume family. This is a high protein food with great nutritional value and it won’t spike your blood sugars! Coming in at under 1 g net carb, this is a great spread to put out with crudites, skewers of chicken or you can make some low carb crackers to go with it.

Photo credit: Jacque Nyenhuis

Mushrooms, Asparagus and Micro Greens with an Egg Foam

This dish from Cooking with Jacque looks like it’s straight out of a food magazine but actually is quite easy to make. The truffles and mushrooms combine together to create a very rich and aromatic flavor that will satisfy everyone’s taste buds. Serve in small ramekins and this dish can go a long way.

Photo credit: Ruled.me

Cheddar and Green Onion Keto Biscuits

This recipe contains only a few simple ingredients, is a breeze to make, and only contains 4.5 g net carbs. You can easily prepare this and freeze ahead of time, making this dish a great grab and go alternative! Get creative and switch up the type of cheese and seasoning.

This time of year is one to focus on happy occasions and healthy living. These easy to make starters will make you look like a great host and feel like a rockstar!

Do you have any simple low-carb appetizers that you always go back to? Comment and share below!

Simple Spring Starters and Spreads
Simple Spring Starters and Spreads

Source: diabetesdaily.com

Recipe Roundup: 5 Grain-Free Breads

Bread was always a weakness of mine, and once I was diagnosed with type one diabetes, it became not only an issue for my weight but my blood sugar, too. After a while, I got good at mastering the correct amount of insulin for some of my favorites, but factoring in timing, what else is on your plate, etc. makes it a very tricky endeavor. I started looking into low-carb bread and have been sticking to them ever since. I even bring one of my favorite low-carb buns to a local burger joint. For me, avoiding a blood sugar rollercoaster is worth the extra effort!

Here are five grain-free bread recipes from low-carb bloggers from all around the world! Each one has just 5 g carbs or less! Also, check out our article 15 Great Low-Carb Breads for even more ideas!

Vivica Menegaz

The Ultimate Keto Bagel

Bagels can wreak havoc on our blood sugars. Figuring out how to dose for it wasn’t easy and every time I would wind up with a stubborn high for hours. I decided to look into making my own and there are so many recipes available! I particularly like this one, many that I have tried wind up tasting like eggs, but this one tasted like a real bagel. Coming in at only 8 net carbs, this recipe is a winner!

Keto Low Carb Tortilla Chips

Photo credit: Katrin Nürnberger

Keto Low-Carb Tortilla Chips

There are so many options when it comes to low-carb spreads and dips, but other than using veggies as your “dipper,” low-carb choices are limited. Sugar Free Londoner’s four-ingredient recipe is crunchy and flavorful and will leave you wanting more. And with only 4.8 g carbs per serving, your blood sugars won’t mind one bit.

Keto Bread

Photo credit: Aaron Day

Keto Bread

I have tried to master eating bread and taking my insulin. Sometimes I can actually time my insulin correctly and dose properly… and boy is it a feat! But I’d much rather have a low-carb alternative like the recipe at Fat For Weight Loss that only has 3 g carbs per serving. Aaron walks you through the steps so you can be sure that your time and money are well spent, and you have a beautiful loaf of bread as a result!

keto Pumpkin Streusel Bread

Photo credit: Stacey Crawford

Keto Pumpkin Streusel Bread

My mouth watered just from looking at this image. This sweet low-carb treat from Beauty and the Foodie can be enjoyed at any time of day. Paired with a cup of coffee, this looks like the perfect “something sweet” that I crave daily. And with only 5 g net carbs and 8 g of protein per serving, this is one I’ll be sure to try!

Photo credit: Stacey Crawford

Grain-Free Stuffed Pizza Bread

This is the perfect snack or meal that would make anyone in my house happy. You can customize the fillings to get in some meat and veggies, too. I stopped having pizza when I was diagnosed because I just found it too hard to figure out, but this would satisfy my craving and also give me a healthy serving of protein as well!

Photo credit: Martina Slajerova

Fluffy Grain-Free Sunflower Bread

This bread looks so appetizing and can be enjoyed at any time of the day. Keto Diet App’s easy-to-follow instructions will help you to perfect this moist, delicious loaf of bread. At only 1.6 g net carbs per serving, this will be a treat you want to keep on hand.

*

Eating delicious bread doesn’t have to mean consuming a ton of carbs. With a little time and effort, these above grain-free bread ideas will help keep your blood sugars stable and your mouth watering!

Have you tried any grain-free bread that you thoroughly enjoyed? Please comment and share below!

Recipe Roundup_ 5 Grain-Free Bread

Source: diabetesdaily.com

Recipe Roundup: 5 Veggie-Loaded Dish Recommendations from Nutritionists

The key to living longer is not top-secret. When researchers found out this natural way of reducing health risks such as heart disease and stroke, it wasn’t a discovery. It was just a confirmation of an age-old health tip: Eat your fruits and vegetables!

Now it’s easy to devour fruits on their own, but vegetables— let’s admit many of us haven’t fully come to terms with their bitterness. Thankfully, the nutritionists we have reached out to have thought of tasty ways to make this challenge easier to overcome.

creamy roaster purple cauliflower soup

Photo credit: Jackie Newgent

Creamy Roasted Purple Cauliflower Soup

The two main ingredients Jackie Newgent, a natural culinary nutritionist, used for this recipe are cauliflower and chickpeas. She suggests using not just the cauliflower florets but also the stem and the leaves for another layer of flavor. The half can of drained organic chickpeas “punch up protein and create extra creaminess when pureeing the soup.” Apart from sliced scallions, Jackie garnished this with roasted chickpeas, but you may skip this or substitute it with anything low-carb like bacon tidbits or shredded chicken.

Photo credit: Lizzie

Veggie-Loaded Slow Cooker Mexican Shredded Chicken

What makes this recipe of Lizzie Streit, the registered dietitian at It’s a Veg World After All, perfect for those always on the go but still want healthy and tasty homemade food? Three things. First, it’s super quick to prepare, and with a slow cooker as your primary equipment, you can run errands while the ingredients simmer in the pot. Second, you can “batch cook” this as it freezes well. It’s ideal to have lean protein on hand. Third, this dish is quite versatile. You can eat it on salads, sandwiches, tacos, or rice, etc., but we suggest giving it a try with some low-carb bread.

Photo credit: Rosemary Squires

Kale and Shaved Brussels Sprouts Salad

Reading the ingredients of this salad, you’d know that Rosemary Squires, a registered dietitian nutritionist, created a “power dish.” Kale and Brussels sprouts are rich in vitamins and minerals. Quinoa and parmesan cheese are excellent sources of protein. Grapes and sunflower seeds are loaded with antioxidants. Almonds give you healthy fats. Mix her tangy dressing with the salad ingredients, and you have a delicious, complete meal.

Caesar Kale Salad

Photo credit: Meredith Stone Wellman

Caesar Kale Salad

If you want to add more kale in your weekly meal plan because you’re amazed at how much nutrients you can take in with this superfood, check out this recipe from another registered dietitian, Meredith Stone Wellman. She uses croutons made with whole-grain (rich in fiber!) bread here, but if this causes unpleasant sugar spikes, you can reduce the amount of servings or look around the web for a low-carb version. She also suggests consuming the greens with a piece of fish or chicken for an extra boost of protein.

Sheet Pan Cauliflower Fried Rice 2

Photo credit: Jessica Beacom

Sheet Pan Cauliflower Fried Rice

A cup of rice has about 50 grams of carbohydrates, a considerable number for any person with diabetes. So if you’re craving Chinese takeout but worried about sugar intake, try this healthy and tasty alternative. Jessica Beacom, a registered dietitian at The Real Food Dietitians, says this is quick to prepare and endlessly adaptable too. You can toss in your favorite veggies, leave out the egg if you prefer a plant-based meal, or add your favorite fish, pork, shrimp, or other protein to the pan.

What vegetable-packed recipes have you recently tried? Share them with us ⁠— they might be our new favorite!

Recipe Roundup_ 5 Veggie-Loaded Dish Recommendations from Nutritionists

Source: diabetesdaily.com

Recipe Roundup: 4 Protein-Rich Recipes from Dietitians

Many people with diabetes follow a high-protein diet for good reasons. It’s low glycemic, which means it doesn’t cause abrupt sugar spikes. It also makes you feel fuller for a longer time, which can help you sustain your energy until your next meal. Studies have also proven it’s good for weight loss, building muscles, and bone health.

All these health benefits made us think of reaching out to dietitians and nutritionists for recipes that are not only protein-rich but also palatable. Here are their suggestions:

Pizza Chicken Foil Packet

pizza chicken foil pack

Photo credit: Abbey Sharp

Insulin dosing for pizza can be tricky, due to its combination of high carbohydrates and high fats, so if you’re craving for some but want to ditch the carbs, this savory meal can be a good substitute. Registered dietitian, Abbey Sharp, says it’s easy to pull this off and can be readily modified depending on what’s in your fridge or what you or your family like on your pizza. To ensure that it’s low in carbs, be sure to use sugar-free sauce.

Salmon Burgers

salmon burger

Photo credit: Alexis Joseph

Packed with omega-3 fatty acids, this salmon recipe is a sure hit for everyone in the family. Hummusapien registered dietitian, Alexis Joseph, offers options to keep the carbs low. Instead of using breadcrumbs to keep the patties together, you can use almond flour. Instead of serving it in a bun with greens, you can chop it up and devour it in a loaded salad. The best part is that these burgers freeze well, making your dinner on busy days a breeze.

Easy Blackened Shrimp

blackened shrimp

Photo credit: Kaleigh McMordie

Is it possible to cook something healthy within 5 minutes? Yes, Kaleigh McMordie, the registered dietitian at Lively Table, proves this with this shrimp recipe. Just place the shrimp in a bowl, toss some lemon juice and blackening seasoning, and cook the shrimp in a non-stick skillet for 2-3 minutes each side. You will have extra blackening seasoning from this recipe, so be sure to store it in an air-tight container for future use.

Miso Chicken – One Pan Meal

miso chicken

Photo credit: Natalie Brady

Baked chicken and vegetables can be boring, but using a delicious dressing or sauce can make a huge difference in your meal. Registered Clinical Nutritionist, Natalie Brady offers her miso sauce as one of your options. Miso, a thick Japanese paste made from fermented soybeans, is rich in protein and nutrients.

What protein-rich recipe do you serve at home regularly? Share them in the comments – we would like to know and try them out!

Recipe Roundup_ 4 Protein-Rich Recipes from Dietitians

Source: diabetesdaily.com

Search

+