Feta, Cheddar and Spinach Muffins

INGREDIENTS

300 g plain flour or Almond flour


2 1/2 tsp baking powder
100 g light cheddar cheese
150 g chopped feta
130 g baby leaf spinach
1 egg
220 ml skim milk
1 tsp cayenne pepper
30 g butter melted or olive oil
half a red onion, chopped

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Directions:
1. Preheat oven to 170 degrees C.
2. Use a pan to melt the butter and mix in chopped onion.
3. Mix dry ingredients in a bowl.
4. Whisk egg and milk in another bowl.
5. Combine with dry ingredients.
6. Add spinach and onion mixture.
7. Place in muffin cups forming round shapes with ice cream scoop.
8. Bake for about 30 minutes.

CREAMY, CHEESY PARSLEY CAULIFLOWER

Delicious side dish for creamy and cheesy cauliflower that uses fresh, flat-leaf parsley for added nutrition, flavor and interest.  If desired, you can use less cream cheese.  I was just experimenting.  It was a good experiment - real creamy and cheesy.  I used Gouda cheese for this, but I'm thinking Cheddar cheese or smoked Cheddar cheese would be awesome as well.



Parsley is the World's Most Popular Herb (Click to see the article)

2 lbs cauliflower florets, cooked (0.9 kg)
1/2  cup flat-leaf parsley (125 mL)
8 oz regular cream cheese (250 g)
1/4  cup sour cream (60 mL)
3/4  tsp salt (3 mL)
1/4  tsp white pepper (1 mL)
2 cups grated cheese, (500 mL)
  such as Gouda, OR Cheddar,  divided
1/4  cup flat-leaf parsley, for garnish (60 mL)
Paprika sprinkle for garnish

Preheat oven to 350°F (180°C).

In 1 qt (1 L) casserole dish combine cooked cauliflower florets and parsley.

In food processor or mixer, process cream cheese, sour cream, salt and white pepper.  Add 1 cup (250 mL) grated Gouda, OR Cheddar cheese; process.  Combine with cauliflower and parsley in casserole dish.  Sprinkle with remaining cheese and parsley.  Bake 25 minutes until hot and bubbly.  Sprinkle with some paprika for color.

Yield:  8 servings
1 serving
256.2 calories
12.9 g protein
20.1 g fat
2.0 g fiber
5.9 g net carbs
source:http://low-carb-news.blogspot.ca/2014/08/creamy-cheesy-parsley-cauliflower.html

Your Skin & Diabetes: Common Issues and Smart Skincare Tips

“Diabetics know that their life post-diagnosis will include managing their diet, administering insulin shots, and checking their blood sugar. However, many diabetics don’t anticipate the skin disorders that are common among diabetics, affecting one-third of diabetics at some point in their lives,” explains Skinfo.com.



* See the info-graphic below for all the different types of diabetes-related skin conditions!

“Diabetics are more likely to contract skin disorders for a variety of reasons; high glucose, for example, often leads to dry skin, and dry skin is a precursor to other skin disorders, like itching, cracking, difficulty with healing wounds, and infection. Similarly, a weakened immune system and restrictive blood flow to certain areas of the body can lead to bacterial and fungal infections; insulin injections, meanwhile, can cause rosacea or, in rare instances, yellow skin.”

There are many skin disorders that people with diabetes can experience but many of them can be prevented through both healthy blood sugar management and smart skincare for any skin issues that do arise!

3 Simple Tips for Smart Diabetes Skincare

To avoid dry skin, bathe with mild soap and warm (not hot) water. Use moisturizing soap and lotion or cream to retain moisture. In the dry winter months, keep your home humid, and check your skin regularly for red dots, bumps, or other abnormalities.


It may also help to keep a first aid kit for your skin in your home. Make sure to include, antibacterial ointment, clean petroleum jelly, gauze pads, hypoallergenic tape, cleansing towelettes, and Coban self-adherent elastic wrap.
Diabetics may also be prone to foot problems, such as blisters, cracked feet, infections, and skin conditions from a lack of circulation or diabetic nerve damage. To prevent these problems with your feet, wear shoe inserts to prevent changes in your foot shape that diabetic nerve damage may cause. Examine your feet daily for any damage, and see your doctor for a foot examination at least once a year.
Although diabetics may face many difficulties, with proper skincare and prevention, skin disorders don’t have to be one of them. See your dermatologist for more information and visit Skinfo.com to learn more!

source:www.diabetesdaily.com/blog/2014/12/your-skin-diabetes/#

Creamy Vegetarian White Chili

Creamy Vegetarian White Chili recipe that is cozy and filling (with vegan option). Ideal for healthy weeknight meals or chilly afternoons. /// Adapted from Gimme Some Oven and The Food Network
Author: Shelly Westerhausen


Recipe type: Entree
Cuisine: Vegetarian
Serves: 6 servings
Ingredients
1 Tbsp olive oil
1 white onion, diced
1 green bell pepper, diced small
1 jalapeno, diced
3 garlic cloves, minced
1 Tbsp cumin
¼ cup all-purpose flour
4 cups low-sodium vegetable broth
3 15-ounce cans Great Northern beans, drained and rinsed
1 4-ounce can chopped green chilies
¾ cup frozen corn
2 cups warmed whole milk (use non-dairy if wanting to make the recipe vegan)
Salt / Pepper, to taste
Lime juice, to taste
garnish options: cilantro, avocado, tortilla chips, pickled jalapenos, radish slices, hot sauce

Instructions
Heat olive oil over medium in a large stock pot.
Add onion, pepper, and jalapeno and saute for 7 to 10 minutes, or until the vegetables are soft and onions translucent.
Add garlic and cumin and saute for another 30 seconds.
Next, add flour and toss until the vegetables are coated. Slowly add in vegetable stock, while stirring, and then add in beans, green chilies, and corn.
Turn heat to medium-high and bring to a boil. Once boiling, turn heat down to medium-low and let simmer for 15 minutes.
Stir in warm milk and let simmer for another 2 minutes.
Remove from heat and season with salt, pepper, and lime juice. Divide between serving bowls and garnish before serving.
source:"http://www.vegetarianventures.com/creamy-vegetarian-white-chili/

Low Carb Cheesy Bacon (Fat Head) Biscuits

Ingredients
8 ounces Applegate Turkey Bacon
4 cups shredded mozzarella cheese
4 ounces cream cheese
1/2 cup (53grams) coconut flour (I used Bob's Red Mill)


1 tsp Italian seasonings
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
4 eggs
Order Ingredients

Instructions
Preheat oven to 400 degrees.
Cook bacon until crisp then chop and set aside.
In a microwavable bowl add the mozzarella and cream cheese.
Microwave 2 minutes then stir until smooth.
In a small bowl whisk together coconut flour and dry seasonings.
Beat eggs and add to coconut flour mixture. Stir to combine.
Stir this mixture into the cheese mixture until all incorporated.
Stir in half the chopped bacon and set aside half for topping the biscuits.
Make 12 biscuits or 24 mini biscuits.
Sprinkle more bacon onto each biscuit.
Bake 20 minutes until golden brown.
Allow to cool 5-10 minutes before removing and enjoying!
Notes
Net Carbs: 3g
source:http://www.sugarfreemom.com/recipes/cheesy-bacon-fat-head-biscuits-low-carb-and-gluten-free/

Peanut Chicken Skillet - Low Carb, Gluten Free

Prep Time: 10 minutes  Cook Time: 20 minutes    Yield: 4 Servings

Ingredients

1 1/2 lb chicken breast, cut into tender sizes pieces
sea salt and pepper
2 tbsp butter
2 tbsp olive oil
1 red bell pepper (about 3.5 oz), julienned
3 cloves garlic, minced
3/4 cup chicken stock
1/3 cup natural peanut butter, creamy
3 tbsp soy sauce or coconut aminos (get it here)
1/2 tsp crushed red pepper flakes
3 green onions, chopped
Instructions

Season the chicken breasts with a little salt and pepper on both sides.
Heat a large skillet over medium-high heat. Add butter and olive oil.
Add the chicken to the skillet and sear for 5-10 minutes, browning on both sides.
Reduce heat to medium-low and add the red peppers and garlic to the skillet.
Saute for an additional 5 minutes. (Be careful not to scorch the garlic)
In a mixing bowl, combine chicken stock, peanut butter, soy sauce and red pepper flakes. Whisk until well incorporated.
Pour sauce into skillet. Bring to a boil over medium-high heat, then reduce heat to low and let simmer.
Let simmer, stirring frequently for 5 minutes.
Sprinkle green onions over top before serving.
Notes

Per Serving - Calories: 502 | Carbs: 12 g | Fat: 33 g| Protein: 44 g | Fiber: 3.75 g | Net Carbs: 8.25 g
source:http://peaceloveandlowcarb.com/peanut-chicken-skillet-low-carb-gluten-free/

LOW CARB INGREDIENT CONVERSIONS AMERICAN TO METRIC

ACCURATE MEASUREMENTS ARE IMPORTANT IN LOW CARB COOKING. WHAT IF THE RECIPE IS IN AMERICAN MEASUREMENTS BUT YOU USE METRIC? DON'T WORRY. LISTED ARE THE AMERICAN TO METRIC CONVERSIONS FOR SOME OF THE MOST COMMON LOW CARB BAKING INGREDIENTS.

One of the most common questions I get as a Low Carb Blogger are those about converting American measurements to metric. A lot of my readers are from Europe, South Africa and Australia to name just a few. When I was a kid just about the whole world adopted the metric system of weights and measurements. We Americans stuck with what we already knew!



American measurements are based on volume while most of the world uses the metric system. A common question I’m asked is how many grams is in 1/4 cup of coconut flour, almond flour, erythritol, etc. I can’t answer that question unless I run to the kitchen and weigh it out.

HOW TO GET ACCURATE MEASUREMENTS AND CARB COUNTS FOR LOW CARB INGREDIENTS.

Weighing ingredients is much more accurate than measuring in volume. Because it’s common for ingredients to absorb moisture on humid days, especially coconut flour, 1/4 cup measure of an ingredient one day will weigh more than another. That’s why I always use a digital scale and a good set of measuring cups and liquid measures when I’m in the kitchen. Another thing that can affect accurate measuring and carb counts is how much an ingredient is compacted.

TIPS FOR ACCURATE MEASURING:

Use weight, not volume when you can. A good kitchen scale will be your best friend especially if you are trying to lose weight or mitigate diabetes with diet.
Sift coconut flour and cocoa powder into air tight storage containers upon bringing home to fluff up the ingredients and to eliminate clumps.
Scoop ingredients without packing them into the measuring cups if using volume to weigh. For bigger volumes like a 1 cup measure, I generally scoop and then spoon the ingredients into the cup until the cup is full.
Avoid shaking the ingredients in the measuring cup as it will settle and compact the ingredients.
Once the measuring cup is full, scrape and level the ingredients in the measuring cup with a flat edge like the back of a butter knife.
LOW CARB INGREDIENT CONVERSIONS AMERICAN TO METRIC

For the conversions below, I measured and weighed common low carb keto ingredients several times to obtain an average weight in grams.

Volume
1 tsp = 5 ml
3 tsp = 1 tbsp
4 tbsp = 1/4 cup
1/4 cup = 2 oz = 59 ml

Almond Flour
1/4 cup = 20 g
1/3 cup = 30 g
1/2 cup = 45 g
1 cup = 90 g

Cocoa Powder
1/4 cup = 25 g
1/3 cup = 35 g
1/2 cup = 45 g
1 cup = 90 g

Coconut Flour
1/4 cup = 25 g
1/3 cup = 35 g
1/2 cup = 45 g
1 cup = 90 g

Erythritol
1/4 cup = 45 g
1/3 cup = 65 g
1/2 cup = 105 g
3/4 cup = 155 g
1 cup = 200 g

Ground Flax
1/4 cup = 20 g
1/3 cup = 30 g
1/2 cup = 45 g
1 cup = 70 g

Protein Powder
1/4 cup = 15 g
1/3 cup = 20 g
1/2 cup = 35 g
source:https://www.lowcarbmaven.com/low-carb-ingredient-conversions-american-metric/