Ingredients Cucumber Greek Yogurt Fresh Mint or Dill Lemon Juice Garlix Kosher Salt Pepper Procedure Peel and halve 1 cucumber lengthwise. Remove seeds and shred cucumber using the large holes of a box grater. Squeeze to remove excess liquid. Combine cucumber, 1 c plain 2% Greek yogurt, 2 Tbsp chopped fresh mint or dill, 3…

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Ingredients Dried Chickpeas Baking Soda Tahimi Lemon Juice Garlic Kosher Salt Ground Cumin Procedure Place 1¼ c dried chickpeas in a large bowl and add enough cold water to cover by 2 inches. Soak overnight. Drain water. Place a medium saucepan over high heat; add chickpeas and 1 tsp baking soda. Cook 3 minutes, stirring…

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Ingredients 3 cups of Black Beans Almond Butter Honey Monk Fruit Sweetener Vanilla Extract Cinnamon Kosher Salt Procedure Process 3 c cooked black beans, ¼ c almond butter, 3 Tbsp honey, 3 Tbsp monk fruit sweetener, 2 tsp vanilla extract, ½ tsp cinnamon, and ½ tsp kosher salt in a blender or food processor until…

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Ingredients Oats (Quick Cooking) Chopped Walnuts Oive Oil Monk Fruit Sweetener Cinnamon Kosher Salt Procedure Combine 1 c quick-cooking oats, 1 c chopped walnuts, 3 Tbsp olive oil, 1 Tbsp monk fruit sweetener, 1 tsp cinnamon, and ½ tsp kosher salt; spread in a single layer on a large baking sheet lined with parchment paper.…

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Ingredients Almond Butter Almond Milk Low Sodium Sauce or Tamari Lime Juice Monk Fruit Sweetener Ginger Red Pepper Procedure Whisk together 1 c almond butter, ½ c almond milk, 5 Tbsp low-sodium sauce (or tamari), 3 Tbsp fresh lime juice, 3 Tbsp monk fruit sweetener, 2 tsp grated fresh ginger, and ¼ tsp crushed red…

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Ingredients Extra Virgin Olive Oil Red Wine Vinegar Dijon Mustard Honey Minced Garlic Kosher Salt Pepper Procedure Whisk together 2⁄3 c olive oil, 1⁄3 red wine vinegar, 2 Tbsp Dijon mustard, 2 Tbsp honey, 3 cloves minced garlic, and ¾ tsp each kosher salt and pepper. Makes about 1 1⁄3 c (about 10 servings; 2…

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Ingredients Extra Virgin Olive Oil Apple Cider Vinegar Dijon Mustard Honey Minced Garlic Salt Pepper Procedure Whisk together ¾ c extra virgin olive oil, ½ c apple cider vinegar, 3 Tbsp Dijon mustard, 3 Tbsp honey, 4 cloves minced garlic, and 1 tsp each kosher salt and pepper. Makes about 1 2⁄3 c (about 14…

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cake

Red Velvet Cake A delicious diabetic alternative to the southern favorite red velvet cake. An easy, popular dessert. Serving size: 1 square. Ingredients: 1/2 cup shortening 1 cup sugar 1 cup egg substitute 2 Tbsp cocoa 1 1/2 Tbsp red food coloring 1 tsp vanilla extract 2 1/2 cups flour 1/2 tsp salt 1 tsp…

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okra

Okra, known in Swahili as Gumbo and Lady Fingers, was brought to America during the slave trade. Okra is a “powerhouse of valuable nutrients,” that is also high in folic acid and vitamin B-6, which plays an important role in your metabolism and physical development, vitamin A, which promotes healthy tissues and eyes, and vitamin…

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Food for the soul. Ingredients: 8 cups reduced-sodium, reduced-fat chicken broth 1 1/2 cups cooked diced chicken 3 carrots, sliced 2 medium onions, diced 2 tablespoons lite soy sauce 1 tablespoon dry sherry 1/2 teaspoon ginger 1 tablespoon parsley 4 oz uncooked whole-wheat noodles 4 stalks green onion, chopped Instructions: Place the chicken broth in…

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