Spiced Turkey Meatballs

Let me introduce spice guru May Fridel and her first cookbook Indian Cuisine Diabetes Cookbook.  In this beautiful and practical cookbook, May takes readers on a journey through celebrated Indian cuisine while promoting healthy eating, better nutrition, and dynamic flavor combinations. Each recipe revolves around the intuitive use of spices to introduce new flavors and, potentially, some new favorite meals! In addition to the easy-to-follow recipes, the book provides a history of Indian cuisine and flavors, a guide to Indian cooking techniques, and an overview of the spices to keep on hand for meals in a pinch. Every recipe is both diabetes-friendly and family-friendly.  Please enjoy Spiced Turkey Meatballs as an example of what she has to offer.  It's easy and delicious!  Traditional Indian Meatball recipes use Lamb or Goat, but these Turkey Meatballs have great flavor and are a healthier version of the traditional dish.  It serves 6, with 3 Meatballs each, 160 calories per servings, as well as 5g net carbs and 15g protein.  I will serve mine in a gluten free pita pocket from Bfreefoods.com, and top it with Cucumber and Greek Yogurt with Dill stirred in to taste. Indian Cusine Diabetes Cookbook will be available at ShopDiabetes.org, in bookstores nationwide, or by calling 1-800-232-6733. Enjoy:)

Ingredients for 6 servings~
1 small Red Onion
1 Green Chili
2 inch piece fresh Ginger
5 sprigs Cilantro, stems removed (more to taste)
1 pound lean ground Turkey
1 teaspoon Lemon Juice
1 teaspoon Worcestershire Sauce
1 teaspoon Salt
2 teaspoon Sunflower Oil (I subbed with Olive Oil)

     Mince Onion, Chili, Ginger and Cilantro in food processor til fine consistency, add to large bowl along with Turkey, Lemon Juice, Worcestershire and Salt, combine well.  Form 18 equal balls, add to skillet with Oil and fry til browned on all sides.  Serve Warm.

Avocado Chicken Pizza

  When we go to visit our boys in California, I always enjoy the new fresh food combinations from the locals. So, in honor of our Los Angeles sons, I came up with this little mix for a perfect Saturday evening al fresco dining experience! ... And we can just pretend from Kansas that we are back on the West Coast feeling the cool breeze of the Pacific !  So if you want to transport yourself as well, then give this tree huger pizza a try...each of the 4 pieces will only set you back 250 calories, 4g net carbs and 32g protein (yes, 32)!  ;)

Ingredients~
1 Thin Slim Foods Pizza Crust  (thinslimfoods.com or sub with Cauliflower Pizza Crust~recipe below)
1/4 cup Pizza or Spaghetti Sauce 
1 sheet Parmesan Folios Cheese (www.cheesefolios.com or sub with 1/3 cup shredded Parmesan)
8oz diced Grilled Chicken or Chicken Tenders cooked in Italian Dressing
1/4 cup shredded Mozzarella
4 slices Green Bell Pepper
1 slice Red Onion 
1/4 cup fresh Corn
1.5oz diced Avocado
Cilantro Leaves, as garnish


      Top your Thin Slim Pizza Crust or Cauliflower Pizza Crust with Pizza Sauce, Parmesan, Chicken, Mozzarella, Green Pepper, Red Onion, and Corn.  Bake at 450 for 5-8, or until cheese is melted.  After removing from the oven top with diced Avocado and Cilantro.  (I always have extra crusts on hand and was able to pull one from the freezer and put this meal together very quickly).   Enjoy ;)


Ingredients for the Cauliflower Pizza:
1 head of Cauliflower cleaned and diced into crumbles ( I use my Pampered Chef dicer, or you can use a food processor~ just as long as you get the crumbled consistency ~ my head made 5 cups )
1 egg
1/2 cup egg white
dash salt and pepper to taste
1/2 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon dried onions
1 cup shredded mozzarella 

     Mix all together and form into 7-8 inch thin circles and bake at 450 for 15-20 minutes on Pam coated sheet or preferably on a Silpat Sheet, for 15-20 minutes depending on how crispy you want your cauliflower crust. This will make SEVERAL, so you will have plenty to freeze for next time! 

Rocky Road Cookies

     This brings a whole new meaning to the phrase it's a Rocky Road out there...  now that image makes my mouth water.  As. It. Should.  These cookies are so quick and easy to whip together it will make your head spin, and as soon as it stops twirling around be ready to sink your teeth into decadent health.  Each chewy cookie is only 70 calories, 2g net carbs and 6g protein.  Science has now proven a Rocky Road Cookie is the only path to take...  ;)

Ingredients for 4 cookies~
1 Quest Rocky Road Protein Bar
1 Tablespoon (60) Lily's Stevia Sweetened Dark Chocolate Chips
1/2 teaspoon chopped Pecan chips

     Remove wrapper and heat Bar in microwave for 15 seconds, divide into 4 equal parts and press softened Bar into 4 circles and lay on Silpat lined cookie sheet, bake at 350 for 4 minutes.  Remove and top each cookie with 15 chips and sprinkles with Pecan pieces.  Enjoy  :)

Asparagus Stir Fry

     Want the perfect side dish that will pair nicely with just about anything you can think of!?  Let's take a moment of silence to appreciate my warm weather brain... (oh stop, I'm blushing...)  What would you serve with this Asparagus Stir Fry,... beef, pork, fish or chicken...or a nice firm Tofu!?  Whatever you choose, each of these six servings are only 116 calories, 7.6g net carbs and 4.2g protein.  Time to start planning...  :)

Ingredients for 6 servings~
3 Tablespoons Extra Virgin Olive Oil
1 medium Sweet Yellow Onion, diced
1 Tablespoon chopped Garlic
Dash Cayenne, to taste
1 pound sliced fresh Mushrooms
1 pound trimmed fresh Asparagus, diced
4 assorted Bell Peppers, cleaned, trimmed and sliced (Green, Red, Orange, Yellow)
Salt and Pepper to taste

     Add one Tablespoon EVOO to skillet and heat thru, add Onion, Garlic and Cayenne til golden brown.  Add another Tablespoon EVOO to skillet along with Mushrooms and Asparagus til Mushrooms cooked thru.  Add last of EVOO to skillet along with sliced Bell Peppers and cook til crisp tender.  Season with Salt and Pepper.  Enjoy  :)

Cinnamon Roll Bread

     Who doesn't like bread... put the words Cinnamon Roll in front of that and watch mouths start to water like Pavlo's Dog...  Now you don't have to be in a lab to exercise this experiment, your kitchen will do just fine.  Simple and wonderful, each of the 8 slices are only 255 calories, 11g net carbs and 15g protein (does not include butter).  Time to start pulling out the measuring cups and get to work!

Ingredients for 8 slices~
1 package Rapid Rise Yeast
1/4 cup plus 1 Tablespoon warm Water
1 Tablespoon Sugar
1 1/2 cup Oats
1/2 cup Almond Flour
2 scoops Quest Cinnamon Crunch Protein Powder
3/4 cup Swerve Granular Erythritol
1/4 cup Coconut Oil plus 1 Tablespoon, melted
2 jumbo Eggs
1 teaspoon Baking Powder
1/2 teaspoon Salt
Dash Cinnamon
Dash Vanilla
1 Quest Nutrition Cinnamon Roll Protein Bar
1 Tablespoon Vanilla Protein Powder

     Mix Yeast, 1 Tablespoon Water and Sugar in small bowl and let activate.  Meanwhile, add Oats to blender and grind to powder (I did mine in the Magic Bullet), add to large mixing bowl along with Almond Flour, Protein Powder, 1/2 cup Erythritol. 1/4 cup melted Coconut Oil, Eggs, Baking Powder, Salt, Cinnamon and Vanilla, and lastly pour in activated Yeast mixture til well combined,  Cover with Dish Towel and rest in warm area away from drafts for 1-2 hours.  Meanwhile, unwrap and microwave Cinnamon Roll Protein Bar for 20 seconds, flatten on Silpat lined cookie sheet and bake at 350 for 5 minutes, cool and grind to powder in Magic Bullet, stir with remaining Tablespoon melted Coconut Oil and 1/4 cup Erythritol til well combined, set aside.  When bread done rising (Note: it won't rise much, barely noticeable) line a bread pan with parchment paper and put a fourth of the dough in bottom and flatten, top with 1/4 Cinnamon Roll powdered topping and repeat 3 more times til all used.  Bake at 350 for 35-40 minutes, if you like a "gooeyer" inside bake for the lesser amount of time.  Meanwhile ,mix together 1 Tablespoon Vanilla Protein Powder and 1 Tablespoon Water til smooth, add to baggie, snip corner and drizzle to garnish when cooled.  Enjoy  :)

Chocolate Caramel Pecan Pie

     Quest Nutrition just came out with a new line of protein bars, so get your forks ready as  I introduce Chocolate Caramel Pecan Pie.  Each of the 6 rich slices are only 162 calories, 6g net carbs and 11g protein...so take that forces of evil.  This is sure to cure any cravings and stay well within a healthy eating plan,... it has to give you great pleasure to feel like you are cheating when you are not.  Karma has your back on this one!  Eveyone loves a Hero, and Quest Nutrition made our admiration triple fun with three great flavors~Chocolate Caramel Pecan, Blueberry Cobbler and Vanilla Caramel.  I'm sure you will be seeing more new creations incorporating Hero Bars coming soon!  :)

Ingredients for 6 servings~
1 Cinnamon Roll Quest Protein Bar
2 Tablespoons melted Coconut Oil
1/4 cup Swerve Granular Erythritol
Small Box Sugar Free Chocolate Pudding
1 scoop Quest Chocolate Milkshake Protein Powder
2 cups Chocolate 40 cal/cup Almond Milk
1 diced Quest Hero Chocolate Caramel Pecan Bar
1 Tablespoon Peanut Butter Powder
1 Tablespoon Water
Cool Whip Garnish, if desired, not included in macros

     Unwrap and heat Cinnamon Roll Protein Bar in microwave for 20 seconds, flatten as thin as possible on Silpat lined cookie sheet and bake at 350 for 5 minutes, remove and cool, grind to powder in Magic Bullet or blender.  Combine with melted Coconut Oil and Erythritol, pat into Pam sprayed pie plate.  Meanwhile, pour Pudding, Protein Powder and Chocolate Milk into mixing bowl and whip til fully incorporated and pour into Pie Shell, top with diced Hero Bar and chill overnight.  When ready, stir together Powdered Peanut Butter and enough water to generate smooth spreadable consistency, add to baggie, snip corner and drizzle on top.  Garnish with Whipped Cream if desired, not included in macros.  Enjoy  :)

Avocado Crab Salad

     Do you want to fill your mouth with every good thing!?  Whelp, Avocado Crab Salad is a good place to start!  It literally tastes like what health should be.  Perfect for warm weather fare, ...but I doubt anyone would be mad about the experience any time of year.  This recipe is made to be shared, shared may mean different things to different people...it may mean you and you, ...if so, I would spread this out between lunch and dinner... otherwise, invite a friend and enjoy a wonderful dining experience.  Each Salad is 375 calories, 30g net carbs and 30g protein, does not include dressing, and consider this dressing optional!  :)

Ingredients for 2 Salads~
6oz (4.25 dry weight) can Crab
Dried Tarragon, to taste
Pepper, to taste
2 Tablespoons Light Mayo
7-8 cups mixed Greens, divided (I use Romaine, Baby Kale, Baby Spinach, Red Pepper, Carrots)
2 slices Turkey Bacon, cooked and crumbled
1 ear fresh Corn, cooked and sliced off cob
1 cup diced fresh Broccoli
2 small ripe Avocado's, peeled and diced
1 small Roma Tomato, diced
1 Green Onion, diced
Salad Dressing if desired, not included in macros

     Mix drained can of Crab with Tarragon, Pepper and Mayo, set aside.  Fill 2 large dinner plates with mixed Greens.  Garnish with crumbled Bacon, shaved Corn, chopped Broccoli, diced Avocado, Tomato and Green Onion.  Top each plate with half Crab mixtures.  Drizzle with Salad Dressing if desired.  Enjoy  :)