Category Archives: Food

Making Fall Treats

Healthy Fall Treats

This week on social media in food, we brought you some fall treats that are perfect for the weather and won’t hurt your diet.

Don’t forget to follow us on Pinterest and look at our Healthy Desserts board for lots of healthy treats!

Our first recipe was a perfect substitute for the cinnamon-apple donut addict, especially for those of us close to Curtis Orchard in Champaign. Try making these Cinnamon Apple Rings with their apples once in a while instead and skip the dough.

Cinnamon Apple Rings

fryday: cinnamon apple rings

 

Try this Fresh Ginger Cake with Candied Citrus Glaze. This peppery twist on 7UP pound cake is just 284 calories a serving.

Fresh Ginger Cake with Candied Citrus Glaze

 

Try these Baked Apple Pie Fries for a delicious treat that’s a serving of fruit without the fat of piecrust.

Baked Apple Pie Fries
Image and Recipe via Averie Cooks

 

Use pantry staples and fresh vanilla bean to make these Vanilla Bean Shortbreads with just 101 calories a serving.

Vanilla Bean Shortbreads

 

Make this classic Swedish treat, Apple Kuchen, with just 251 calories per serving.

Apple Kuchen

 

Pumpkin lovers will love this Double-Ginger Pumpkin Flan. With just 224 calories, it won’t hurt to indulge this fall.

Double-Ginger Pumpkin Flan

 

Make this Maple-Walnut Apple Crisp for a yummy, comforting classic at just 208 calories a serving.

Maple-Walnut Apple Crisp

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Healthy Tailgating Without the Fat

Healthy Tailgating Recipes

Football season is upon us! And this week in food on social media, we helped with healthy tailgating and cutting calories.

First up, from Men’s Fitness’s list of 10 healthy tailgating snacks, try this Salsa and Black Bean Guacamole Dip with Baked Lentil Chips.

Salsa and Black Bean Guacamole Dip with Baked Lentil Chips

 

If you love having chili on a chilly tailgating day, we have the best turkey chili for you.

Best Turkey Chili

 

Today we have Eating Well’s lightened version of Chili con Queso for your next tailgate.

Chili con Queso

 

Make these Honey and Beer Glazed Chicken Skewers for an easy-to-carry tailgating treat. Much better for you than a hotdog!

Honey and Beer Glazed Chicken Skewers

 

Try these Shrimp and Bacon Deviled Eggs, at just 83 calories, for a healthier tailgating bite.

Shrimp and Bacon Deviled Eggs

 

Make this Spicy Black Bean Hummus for game day. Only 148 calories.

Spicy Black Bean Hummus

 

Make these delicious Barbeque Pork-and-Coleslaw Hoagies on the grill for your next tailgate.

Barbeque Pork-and-Coleslaw Hoagies

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Fall Favorites

Healthy Fall Favorite Recipes

Fall is fast approaching, and this week in food on social media we gave you some hearty recipes fit for the season.

First up was Beef and Butternut Chili that takes some time, but is worth it for the rich 308 calorie meal.

Beef and Butternut Chili

 

Try this recipe for Apple and Rosemary Pork Roulade, only 181 calories a serving.

Apple and Rosemary Pork Roulade

 

Bucatini and Mushrooms is a recipe with rich fall flavors that doesn’t hurt your diet at just 393 calories.

Bucatini and Mushrooms

 

Try this take on a classic and make French Onion and Apple Soup, just 254 calories a serving.

French Onion and Apple Soup

 

Serve with Savory Baked Apples, a new take that brings this recipe from dessert to main course.

Savory Baked Apples

 

Save this Ciabatta French Toast with Warm Apple Maple Syrup for special Saturday morning breakfasts all fall long:

Ciabatta French Toast with Warm Apple Maple Syrup

 

Make Pork Chops with Roasted Apples and Onions for a delicious 240 calorie meal.

Pork Chops with Roasted Apples and Onions

 

Make Beef Filets with Mushroom Sauce and Parmesan Popovers for a tasty 405-calorie Sunday dinner.

Beef Filets with Mushroom Sauce and Parmesan Popovers

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Make Ahead Meals

Healthy Make Ahead Meals

This week in food on our social media, we had easy recipes that you can make ahead of time and freeze for your busy fall schedule.

First, this Pork and Herbed White Beans recipe is a savory soup that is perfect for your fall and winter recipe collections, and it’s only $2.37 per serving.

Pork and Herbed White Beans

 

This Sausage-Stuffed Manicotti makes pasta good for you at just 292 calories.

Sausage-Stuffed Manicotti

 

Freeze these Sweet Potato & Black Bean Empanadas for a tasty 209-calorie meal.

Sweet Potato & Black Bean Empanadas

 

Watch this Cooking Light Magazine video for Spicy Turkey Meat Loaf with Ketchup Topping.

Spicy Turkey Meat Loaf

 

For a cookie dough you can make a giant batch of and freeze, try these yummy Chocolate-Cherry Heart Smart Cookies.

Chocolate-Cherry Heart Smart Cookies

 

At just $2.49 per serving, Green Chile Chili is good for your waist and  your wallet.

Green Chile Chili

 

This Beef and Guinness Stew is a hearty meal you can make ahead and freeze for later

Beef and Guinness Stew

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Make No Bake Desserts Together

Healthy No Bake Desserts

Last week in food on social media, we featured healthy no bake desserts, perfect for your busy back-to-school schedules.

First up was a Mango and Coconut Ring that looks pretty enough to impress any guests, and at 300 calories a serving, you won’t feel too guilty after.

Mango and Coconut Ring

 

Try these Peach and Raspberry Pavlova Parfaits made with store-bought cookies for a fresh dessert at just 193 calories.

Peach and Raspberry Pavlova Parfaits

 

These Lemon-Blueberry Twist Pops take just 10 minutes to put together. And once they’re frozen you’ll have a tasty treat with only 123 calories!

Lemon-Blueberry Twist Pops

 

This Peanut Butter Pie is rich without ruining your diet at just 302 calories!

Peanut Butter Pie

 

Today’s very adult dessert is Honeydew Melon with Sparkling Wine. It’s quick, easy and just 97 calories! Perfect for date night.

Honeydew Melon with Sparkling Wine

 

This Kit Kat-Filled Angel Food Cake, using a store-bought cake, saves you time and tastes delicious without guilt. Just 334 calories.

Kit Kat-Filled Angel Food Cake

 

Try whipping up this Last Minute Tropical Sherbet. It takes just 12 minutes and is only 144 calories!

Last Minute Tropical Sherbet

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Barbeques

Oh, Sweet Summertime Barbecues!

Warm weather and barbecues go hand in hand. With so many tempting foods, it can be work to control your cravings. BBQ sauce, cheese, sweet drinks, and desserts can all be sugar-filled. So, as much as you want to enjoy everything, it’s important to do it in moderation.

Did you know that the average meal at barbecues has over 1,600 calories and 170 grams of carbohydrates?

Of course, meal plans are different from person to person, but the American Diabetes Association (ADA), recommends a normal meal have 45 to 60 grams of carbs. In just two tablespoons of BBQ sauce, you can rack up 15 grams of carbs and 10 grams of sugar. That’s before you even get to the s’mores!

But there are some easy ways to stay on track at summertime barbecues.

Tips for Cutting Calories at Barbecues

Fill your plate using the diabetes plate method. Load at least half your plate with non-starchy veggies, like grilled zucchini and peppers, leaving only a quarter of your plate for starchy veggies like corn and potato salad. Fill the last quarter with proteins like chicken or a turkey burger.

Serve or bring a tray of non-starchy veggies like carrots, celery, tomatoes, peppers and broccoli. Add a non-fat dip like salsa, fat-free dressing, or hummus.

Remember, non-starchy vegetables have about 5 grams of carbohydrate in 1 cup raw (½ cup cooked). These carbs are usually fiber, so unless you eat more than 2 cups raw, you probably don’t need to count the carbs.

Create a salad bar. Leafy greens, low-fat cheese, nuts (almond slices or walnuts), and a side of low-fat salad dressing go great with BBQ.

Pack flavored seltzer water or add fruit wedges to ice-cold water for a healthy and refreshing drink.

Make your own BBQ sauce. Combine:

  • 1/4 cup tomato paste
  • 1 cup diet cola
  • 1 tablespoon onion flakes or diced onion
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon Dijon mustard
  • 1 minced garlic clove
  • 1 teaspoon lemon juice
  • 1 teaspoon salt

Bring the mixture to a boil. Reduce heat and simmer for five minutes.

 

For dessert, try this tropical fruit salad with mango-flavored chutney from Diabetes Forecast:

Peeled and diced:

  • 2 small kiwis
  • 1 large banana
  • 1 medium orange
  • 1 medium mango

Sauce

  • 1/2 cup plain nonfat yogurt
  • 2 tablespoon mango chutney
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cardamom

 

Happy grilling and check out our Pinterest for more recipes.

Healthy Breakfast

Avoid the Morning Slump with Breakfast

No matter how many times you hear, “Breakfast is the most important meal of the day,” in the decision between skipping breakfast or being late to work, breakfast tends to lose.

Coffee may get you through an 8 a.m. meeting, but by 10, the mid-morning slump hits, and rightly so. Your body has now been on a fast for eight to 10 hours, often fueled by coffee alone.

Studies show those who skip breakfast are more irritable, restless, and tired. Not to mention, that if you have diabetes, this can be extremely dangerous to your blood sugar levels.

While to you, breakfast might mean pancakes and eggs, any healthy food is a good choice to start your day. Try stocking foods that are easy to grab and go or preparing breakfast the night before.

Make Breakfast Easy

Here are some easy breakfast ideas from the American Diabetes Association:

  • Breakfast shake: 1 cup fat-free milk or non-fat yogurt, blended with ½ cup fruit (fresh or frozen), 1 teaspoon wheat germ, 1 teaspoon nuts or nut butter, and 1 cup ice.
  • Baked potato and cheese: Top last night’s potato with low-fat cheddar cheese and a spoonful of salsa.
  • Ham sandwich: Toast a whole wheat English muffin or pita and top with 1 ounce lean ham and a squirt of mustard. Add fruit or ½ cup of low-fat cottage cheese on the side.
  • Egg Beaters burrito: Microwave ¼ cup Egg Beaters (or egg whites), add low-fat feta cheese, 2-3 sliced cherry tomatoes, and cubed lean ham.
  • Rice and beans: Warm ½ cup brown rice, add a spoonful of black beans, peppers, and cilantro. For even more flavor, top it off with your favorite salsa.
  • PB and banana sandwich: Two slices of toasted whole grain bread, 1 tablespoon natural peanut butter, and a sliced banana.
  • Maple oats: Microwave ½ cup oatmeal, and add ½ cup skim milk. For sweetness, add 2 tablespoons of sugar-free syrup.