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 baking soda 1…

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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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On a cold winter day, nothing warms the soul more than a pot of hearty chili. Ingredients: 2 tsp canola oil 2 medium onions, chopped 2 cloves garlic, minced 1 green bell pepper, seeded and chopped 2 lb lean ground beef 2 1/2 cups cooked kidney beans (either) 1 16 oz kidney beans, rinsed and…

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Breakfast is the most important meal of the day and southerners must have grits to start the day. Ingredients: 1 1/2 cups non-fat milk or low-fat soy, almond 1/2 cup instant grits 1 tsp honey Finely grated zest of 1 lemon 1/8 tsp ground ginger 4 oz can no-sugar-added drained mandarin oranges 1/4 cup chopped…

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Cauliflower is often considered one of the healthiest foods on Earth, and there is good reason why. With its rich supply of health-promoting phytochemicals, high level of anti-inflammatory compounds, and ability to ward off cancer, heart disease, brain disease, and even weight gain, it seems there isn’t much cauliflower is unable to do. Stewed Cauliflower…

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Antioxidants benefit your health by cleaning free radicals out of your bloodstream. They have a range of health benefits; some studies have shown that antioxidants reduce the signs fo aging by minimizing wrinkles and preserving the texture of the skin. They can even protect your skin from sun damage, and reduce the incidence of sunburn.…

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This healthy smoothie only takes 5 minutes to make and you only need 5 ingredients! It is great for breakfast or a snack! Ingredients: 1 cup almond milk (or milk of your choice) 1 cup frozen berries (your choice) 1/2 banana 1 cup spinach leaves (or kale) 2 teaspoons chia seeds Instructions: Place all ingredients…

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