Types of Carbohydrates and what to eat

Nowadays, we hear about carbohydrate all the time. Did you know

there are three main types of carbohydrate? There are starches,
sugars, and fiber. You'll also hear terms like naturally occurring
sugar, added sugar, low-calorie sweeteners, sugar alcohols,
reduced-calorie sweeteners, processed grains, enriched grains,
complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can
be confusing!

The three main types of carbohydrate are:
* starch (also known as complex carbohydrates)
* sugar
* fiber

On the nutrition label, the term "total carbohydrate" includes all
three types of carbohydrates. This is the number you should pay
attention to if you are carbohydrate counting.

Starch

Foods high in starch include:
* starchy vegetables like peas, corn, lima beans, and potatoes

* dried beans, lentils, and peas such as pinto beans, kidney beans,
black eyed peas, and split peas

* grains like oats, barley, and rice. (The majority of grain products
in the US are made from wheat flour. These include pasta, bread, and
crackers but the variety is expanding to include other grains as well.)

The grain group can be broken down even further into whole grain or
refined grain.

A grain, let's take wheat for example, contains three parts. The
parts are the bran, germ, and the endosperm. The bran is the outer
hard shell of the grain. It is the part of the grain that provides
the most fiber and most of the B vitamins and minerals. The germ is
the next layer and is packed with nutrients including essential
fatty acids and vitamin E. The endosperm is the soft part in the
center of the grain. It contains the starch. Whole grain means
that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and
endosperm so you get all of the nutrients that whole grains have
to offer. If you eat a refined grain food, it contains only the
endosperm or the starchy part so you miss out on a lot of vitamins
and minerals. Because whole grains contain the entire grain, they
are much more nutritious than refined grains.

How can I tell the difference?

Picking out foods in the store that are whole grain can be confusing.
You cannot tell by the color of the food. Some manufacturers add
coloring to make pasta look brown for example. Reading the ingredient
list is the easiest way to tell if a food is made from whole grains.
Look for the first ingredient to be whole wheat flour, brown rice,
rye flour, barley, or oats.

When you start reading ingredient lists, you will notice another
term on most bread products made in the United States. It is
enriched wheat flour. This is not the same thing as whole grain.
In the United States, we enrich -- or add some vitamins and one
mineral back into refined grains. For example, if a whole grain
of wheat is ground into flour, you retain the vitamins, minerals,
and fiber from all three parts of the grain. But when the germ
and bran are removed before making it into flour (refined flour),
your food will contain only the starchy part of the grain. So,
wheat flour in the United States adds back a few of the nutrients
that are removed. You lose about 11 vitamins and minerals, and
five are added back. The nutrients added back are iron, and four
of the B vitamins -- Niacin, Riboflavin, Thiamin, and folic acid.

Enriched wheat flour is a refined grain. You also see enriched
wheat flour listed as all-purpose flour, cake flour, bleached
flour, and bread flour. You find it in breads as well as baked
products like cake, cookies, muffins, and snack bars. Other
refined grains are white rice and white pasta.

Often, products that used enriched wheat flour and have added
sugar and fat are called processed foods. A good rule of thumb,
especially for grains is that the further away a food is from
its natural state, the less nutritious. For example brown rice
contains more nutrients than a cookie.
Sugar

Sugar is another type of carbohydrate. You may also hear sugar
referred to as simple or fast-acting carbohydrate. There are
two main types of sugar:
* naturally occurring sugars such as those in milk or fruit

* added sugars such as those added during processing such as
fruit canned in heavy syrup or sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes
both added and natural sugars.

There are many different names for sugar. Examples of common names
are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner' s sugar, powdered sugar, raw sugar, turbinado, maple
syrup, high-fructose corn syrup, and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose.
Fruit sugar is also known as fructose and the sugar in milk is
called lactose. You can recognize other sugars on labels because
their chemical names also end in "-ose." For example glucose
(also called dextrose), fructose (also called levulose), lactose,
and maltose.

Can people with diabetes eat sugar?

In the past, people with diabetes were warned to completely
avoid sugar. Experts thought that eating sugar would rapidly
increase blood glucose, resulting in levels that were too high.
Some people even thought that eating sugar caused diabetes, an
idea that we now know isn't true.

Research has shown that the total amount of carbohydrate affects
blood glucose levels the most. But, the type of carbohydrate
(e.g. sugar vs. starch) can also affect blood glucose levels.
Learn more about the types of carbohydrate and the glycemic index.

Now experts agree that you can eat foods with sugar as long as
you work them into your meal plan as you would for other
carbohydrate- containing food.

The new recommendations are good news. But there are still reasons
to limit the amount of sugar you eat. Sugary foods are often foods
without much nutrition. They have calories, but lack the vitamins,
minerals and fiber that are important to your health. Foods made
with a lot of sugar are often also high in calories and fat.

Fiber

Fiber comes from plant foods so there is no fiber in animal products
such as milk and other dairy products, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits,
vegetables, whole grains, nuts, and legumes. When you consume
dietary fiber, most of it passes through the intestines and is
not digested.

Adults need to try to eat 25 to 30 grams of fiber each day. Most
Americans do not consume nearly enough fiber in their diet, so while
it is wise to aim for this goal, any increase in fiber in your diet
can be beneficial. Most of us only get about 1/2 what is recommended.
Fiber contributes to digestive health, helps to keep you regular
and helps to make you feel full and satisfied after eating. Additional
health benefits, of a diet high in fiber -- such as a reduction in
cholesterol levels -- have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:
* Fruits and vegetables, especially those with edible skin (for
example, apples, corn and beans) and those with edible seeds (for
example, berries).

* Whole grains such as:
-- whole wheat pasta
-- whole grain cereals (Look for those with three grams of dietary
fiber or more per serving, including those made from whole wheat,
wheat bran, and oats.)
-- whole grain breads (To be a good source of fiber, one slice of
bread should have at least three grams of fiber. Another good
indication: look for breads where the first ingredient is a whole
grain. For example, whole wheat or oats.)

* Beans and legumes. Think black beans, kidney beans, pintos, chick
peas (garbanzos), white beans, and lentils.

* Nuts -- try different kinds. Peanuts, walnuts and almonds are a
good source of fiber and healthy fat, but watch portion sizes,
because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or
more per serving, while a good source of fiber contains
2.5 - 4.9 grams per serving.

It is best to get your fiber from food rather than taking a
supplement. In addition to the fiber, these foods have a wealth
of nutrition, containing many important vitamins and minerals.
In fact, they may contain nutrients that haven't even been
discovered yet!

It is also important that you increase your fiber intake gradually,
to prevent stomach irritation, and that you increase your intake
of water and other liquids, to prevent constipation.

Because fiber is not digested like other carbohydrates, for
carbohydrate counting purposes, if a serving of a food contains
more than or equal to 5 grams of dietary fiber, you can subtract
half the grams of dietary fiber from the total carbohydrate
serving of that food.

Sensational Substitutions for Cooking and Baking

Make Your Favorite Foods Diet-Friendly
-- By Becky Hand, Licensed & Registered Dietitian
New Year’s Resolutions…always made and often broken.

Is your motivation waning? Are you already feeling deprived because
your favorite recipes are off limits? Making meals count is important.
Meals should be satisfying, good tasting, pleasing to the eye, nutritious,
and have a texture that is pleasing to your palate. Otherwise, you WILL
feel deprived. The good news? It is easy to modify some of your favorite
recipes by using the sensational substitutions listed below. You don’t
have to eat a sparse and boring "diet meal" any longer.

  --Cooking Substitutions

Instead of…  --->    Try…

1 Cup Cream ---> 1 Cup Evaporated Milk

Cream to thicken Soups ---> Pureed Potatoes or Vegetables

Oil-based Marinades ---> Citrus Juice or Flavored Vinegar

Stick Margarine ---> Small amounts of Olive oil, Canola oil, or Broth

2 ounces of Mild Cheddar Cheese ---> 1 ounce Reduced-fat Sharp Cheddar Cheese

White Rice ---> Brown rice, Bulgur, Kasha, Quinoa, Whole Wheat Couscous

Meat or Poultry for Stir Fry ---> Tofu (Extra Firm, Cubed) or more Vegetables

Ground Meat ---> Ground Turkey Breast; Finely Chopped Vegetables with Less Meat; Crumbled Tofu, Tempeh, or Soy Crumbles; Beans


  --Baking Substitutions


Instead of…  --->          Try…

1/2 Cup Oil, Butter or Margarine ---> 1/4 Cup Applesauce + 1/4 Cup Canola Oil, Butter, or Margarine

1 Egg ---> 2 Egg Whites

Sweetened Condensed Milk ---> Nonfat Sweetened Condensed Milk

Evaporated Milk ---> Evaporated Skim Milk

1 Cup Chocolate Chips ---> 1/2 Cup Mini Chocolate Chips, Chopped Dried Fruit, or Chopped Nuts

Frosting ---> Sliced Fresh Fruit with a dusting of Powdered Sugar

Sour Cream ---> Nonfat Sour Cream, Low fat Sour Cream, Pureed Low Fat Cottage Cheese

Whole Milk ---> Skim Milk

Cream Cheese ---> Low Fat Cream Cheese

Sugar ---> Artificial sweetener for some or all (follow manufacturer’s directions); 1/4 to 1/2 Less Sugar in the recipe

Substitution Chart Olive Oil for Butter

When recipes call for cooking oils or fats, try olive oil instead.
It's easy — where you would usually use cooking oils such as vegetable
or canola oil, or fats such as butter or margarine, just substitute
olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other
cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.
               
Butter/Margarine =    Olive Oil
1 teaspoon      =    3/4 teaspoon
1 tablespoon    =    2 1/4 teaspoons
2 tablespoons    =    1 1/2 tablespoons
1/4 cup          =    3 tablespoons
1/3 cup          =    1/4 cup
1/2 cup          =    1/4 cup + 2 tablespoons
2/3 cup          =    1/2 cup
3/4 cup          =    1/2 cup + 1 tablespoon
1 cup            =    3/4 cup
From: www.filippoberio.com

Gingered Lemon Broccoli Salad - 8g Carbs, 2g Fiber, 4g Sugar

With soy yogurt in the ginger-accented dressing and roasted soy nuts
atop the salad, you get a double dose of soy in this flavorful dish.
Servings: 8
Servings Size: 1/2 cup

3 Tbsp light mayonnaise or salad dressing
2 Tbsp plain soy yogurt
1/4 tsp finely shredded lemon peel
2 tsp lemon juice
1/4 tsp grated fresh ginger
4 cups small broccoli and/or cauliflower florets
1/3 cup finely chopped red onion
1/4 cup dried cranberries
3 Tbsp roasted soy nuts

1. In a large bowl, stir together mayonnaise, soy yogurt, lemon peel,
lemon juice, and ginger. Add broccoli, red onion, and cranberries. Toss to coat. Cover and chill for 1 to 24 hours. Just before serving, sprinkle with soy nuts.

Servings: 8
Servings Size: 1/2 cup
Nutrition per Serving:
59 Calories, 3g Total Fat, 0g Saturated Fat, 0g Monounsaturated Fat,
1g Polyunsaturated Fat, 2mg Cholesterol, 54mg Sodium, 2g Protein,
8g Carbs, 2g Fiber, 4g Total Sugar

Vitamin A (DV%) 0
Vitamin C (DV%) 69
Calcium (DV%) 3
Iron (DV%) 3

Diabetic Exchanges: 1/2 Vegetables, 1/2 Fat
From: www.diabeticlivingo nline.com 

Cauliflower Potato Soup - 16g Carbs, 2g Fiber

2 tablespoons margarine
1 cup chopped onion
4 1/2 cups chopped cauliflower
4 cups peeled, diced potato
3/4 cup shredded carrot
1 teaspoon caraway seeds
6 cups non-fat chicken broth
1/2 teaspoon salt
Pepper, to taste

Melt margarine in large saucepan; add onion. Cook until lightly browned.
Add cauliflower, potato, carrot, and caraway seeds, stirring constantly for 4 to 5 minutes. Add remaining ingredients and bring to a boil. Reduce heat, cover and simmer about 15 minutes or until vegetables are tender. Remove lid, and lightly mash vegetables until chunky, pureed mixture. Replace lid and simmer another 20 to 30 minutes.

Makes 8 to 10 servings.
Calories 91 Fat 3 g, Carbs 16 g, Sodium 94 mg, Fiber 2 g.

Baked Dover Sole with Tomato Parsley Vinaigrette - 2.3g Carbs, 0.5g Fiber

Sole:
4 large, or 8 small sole fillets, totaling 1 1/2 pounds
salt and freshly cracked black pepper to taste
1 tbsp. chopped fresh parsley
1 garlic clove, crushed
1/4 cup vegetable stock
parsley sprigs and lemon wedges for garnish

Vinaigrette:
1/2 tsp. Dijon mustard
2 tsp white wine vinegar
2 Tbsp olive oil
2 medium on the vine tomato, seeds removed and finely chopped
2 tsp chopped fresh parsley
salt and pepper to taste
pinch sugar

Preheat the oven to 425 degrees. Season the sole fillets with salt and
pepper. Roll the fillets up and place in a baking dish. Combine the parsley, garlic and stock in a small bowl. Pour the liquid into the dish. Cover and bake the sole 15 to 20 minutes, or until just cooked through. While this occurs, whisk together the vinaigrette ingredients in a bowl. Place on dinner plates and spoon the vinaigrette over top. Garnish with lemon and parsley and serve.

Makes 4 servings.
Calories 206, Fat 6.7 g, Carbs 2.3 g, Sodium 188 mg, Fiber 0.5 g.

Fish Tacos with Lime-Cilantro Crema - 40.1g Carbs, 5.5g Fiber

Crema mexicana is a thinner, tangier version of sour cream that you can find in most Mexican markets. Use it in place of the sour cream and mayo for authentic flavor in this recipe. Snapper's delicious flavor is excellent for fish tacos, but almost any flaky white fish, like tilapia, mahimahi, or halibut, will work.

Cumin, coriander, and paprika lend these fish tacos a delightfully warm, smoky flavor. They're the perfect foundation for the zippy sour cream sauce. For an appealing variation, substitute peeled medium shrimp for the snapper or romaine in place of cabbage.
Servings: 4
Serving size: 2 tacos

--> Crema
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 Tbsp fat-free mayonnaise
3 Tbsp reduced-fat sour cream
1 tsp grated lime rind
1 1/2 tsp fresh lime juice
1/4 tsp salt
1 garlic clove, minced

--> Tacos
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp smoked paprika
1/4 tsp ground red pepper
1/8 tsp salt
1/8 tsp garlic powder
1 1/2 lb red snapper fillets
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage

Preheat oven to 425 degrees F.

To prepare crema, combine the first 8 ingredients in a small bowl; set
aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425 degrees F for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

Servings: 4
Serving size: 2 tacos
Nutrition per Serving:
394 Calories, 14% from Fat, 6.3g Fat, 1.5g Sat, 1.5g Mono, 1.5g Poly,
3.5mg Iron, 70mg Cholesterol, 233mg Calcium, 40.1g Carbs, 5.5g Fiber,
857mg Sodium, 40.3g Protein

From: Cooking Light, DECEMBER 2006

Pineapple Coconut Cupcakes

(Moderator Note: No nutritional information provided with this recepe, but it is likely high in carbohydrates, and should be eaten in small portions)

1 package(18 1/4 ounces) white cake mix
1 Large Egg
1 Egg White
2 Tablespoons Canola Oil
12 ounces Sugar-Free Lemon-Lime Soda
1/2 Cup Flaked Coconut
1 Can(20 ounces) Crushed Pineapple in its own Juice
1 Tablespoon plus 1 teaspoon Cornstarch
2 Cups Sugar-Free Whipped Topping

1. Preheat oven according to directions on cake mix package. Place paper liners into 24 standard(2 1/2-inch) muffin cups; set aside.

2. Place cake mix, oil and soda in large mixing bowl. Mix according to package directions, using electric mixer. Spoon equal amounts of batter into each paper liner. Bake 14 minutes or until toothpick inserted into center comes out clean. Cool in pans on wire rack 10 minutes. Transfer to rack to cool completely.

3. Heat medium saucepan over medium-high heat until hot. Add coconut. Cook and stir 2 minutes or until golden. Immediately transfer to plate; set aside to cool.

4. Combine pineapple with its juice and cornstarch in saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute or until thickened. Remove from heat. Cool completely in saucepan.

5. Spoon 1 rounded Tablespoon whipped topping onto each cooled cupcake. Spoon 1 rounded Tablespoon pineapple mixture on top of whipped topping. Sprinkle with toasted coconut. Cover with plastic wrap. Refrigerate until served.

**Note--I add a little coconut(or coconut extract) and pineapple juice into my cake mix to give it a different flavor.

Chicken Wings With Red Chile Barbecue Sauce - 9g Carbs, Trace Fiber

4 dried pasilla chiles

2 tablespoons canola oil

1/2 cup ketchup

3 tablespoons soy sauce

2 tablespoons balsamic vinegar

1 tablespoon light brown sugar

3 medium garlic cloves, crushed

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

3 pounds chicken wings, tips removed

Remove the stems and cut the chiles crosswise into sections about 2 inches long. Remove most of the seeds. 

In a medium skillet, warm 2 tablespoons of oil over high heat. Add the chiles carefully (the oil might splatter) and toast them until

fragrant, 1 to 2 minutes, turning once. Transfer the chiles and oil to a small bowl. Cover with 1 cup of hot water. Use a smaller bowl or plate to submerge the chiles. Soak the chiles for 30 minutes. Pour the chiles and water into a blender or food processor. Add the ketchup, soy sauce, vinegar, sugar, garlic, cumin, oregano, salt,

and pepper. Process until smooth. 

Place the chicken wings in a medium bowl and cover with the chile mixture. Cover the bowl with plastic and refrigerate for 2 hours.

Grill directly over medium heat for 15 to 20 minutes, turning occasionally. Let cool for a few minutes. Serve warm.

Makes 4 to 6 servings.

Calories 348, Fat 24 g, Carbs 9 g, Sodium 921 mg, Fiber trace.

Garlic and Herb Portabella Mushrooms - 4g Carbs, 1g Fiber

4 portabella mushrooms, stems removed, rinsed and dried well

3 teaspoons olive oil

1 1/2 teaspoons diced shallots

1 1/2 teaspoons minced garlic

1 1/2 teaspoons finely diced fresh basil

1 1/2 teaspoons finely diced fresh chives

salt and pepper as desired, optional

Preheat indoor grill according to manufacturer' s directions.

Place the mushroom caps, round side down, on a plate. 

Add the olive oil, shallots, garlic, basil and chives to a custard cup and stir with a small spoon to blend well. 

Spread the olive oil herb mixture evenly over the tops (the flat side) of the mushrooms with the small spoon. Place mushrooms, flat side up, in grill and lower the top. Cook about 5 minutes. Serve as a side dish, sprinkle with grated cheese if desired or as the filling in a sandwich.

Makes 4 servings.

Calories 50, Fat 3.6 g, Carbs 4 g, Sodium 3 mg, Fiber 1 g.

Eating Right With Diabetes Use Meal Planning to Boost Your Enjoyment of a Variety of Foods

If you’ve recently been diagnosed with diabetes, you may wonder what
food choices you should make. You will be happy to know that many foods
can fit into a diabetes meal plan. This is especially important with
the approaching holiday season. It is important to choose more healthful options like fruits, vegetables, whole grains, non-fat dairy products,
beans, and lean meats when planning your meals and snacks each day.
There is no one perfect food or particular food to avoid.
Divide Portions and “Rate Your Plate”

When planning your meals, it may be helpful to “Rate Your Plate” as the American Diabetes Association states. A quick way to be sure you are
consuming a variety of healthful foods is to draw an imaginary line
through the center of your plate. Then draw a line to divide one of
those sections into two. About one-fourth of your plate should be
filled with grains or more starchy foods such as brown rice, pasta,
or peas. One-fourth of your plate should also be filled with protein,
such as lean meat, fish, poultry, or tofu. The last half of your plate
should be filled with non-starchy vegetables like broccoli, carrots,
salad or green beans. It is important for someone managing diabetes
to consume regular meals along with snacks between those meals to
help control blood glucose levels.


Counting Your “C”s
How many carbohydrates should these meals and snacks be comprised of?
The recommended amount of carbohydrates at meals and snacks depends on
your calorie and activity levels, and on any diabetes medications you
might be taking. For example, a dinner might include 45 to 60 grams of carbohydrate, while a snack may contain 15 to 30 grams. To know how
many carbohydrates you can have at each meal, visit Diabetes Control
for Life (tm) where you will find helpful meal plans and recipes tailored
to your needs. The tools on this site are a great way to get "In Control"
as a beginner or to spice up things as a veteran! Eat right today with
helpful meal plans and recipes tailored to your needs.

From:
http://diabetescontrolforlife.com/articles/Healthy-Eating-Eating-Right-With-Diabetes-1001401

Brown Rice and Lentil Salad – 25g Carbs, 6g Fiber

Common in many diets around the world and a great way to use pantry staples, this brown rice and lentil salad will please every palate. The pairing of rice and lentils makes a perfect protein, and its hard to imagine a more healthful and delicious combination. 

Servings: 6 

Serving Size: 1 cup each

Prep Time: 15 min

Cook Time: 35 min 

1/2 cup uncooked brown rice

1/2 cup dry Puy Lentils

2 cups low-sodium chicken or vegetable stock OR

water seasoned with 1 tsp bullion

1 Tbsp Extra Virgin Olive Oil

2 cloves garlic, pressed through a garlic press

Juice of 1 Fresh Lime

2 Tbsp Red Wine Vinegar (can use lemon juice or plain vinegar

if that is what you have)

2 tsp Dijon Mustard

1/2 tsp sea salt

Freshly ground Black Pepper

3 green onions, trimmed and chopped

1 -2 tomatoes, chopped

1 Tbsp Fresh Parsley, finely chopped

1. Combine the rice and lentils along with stock or cooking liquid in a medium saucepan and cook until all water is absorbed, about 40 minutes. You can use the oven method for cooking these, too. Just place all ingredients in a covered casserole dish and bake at 350 degrees for 40 minutes. 

2. Remove cooked rice and lentils from heat. Place into a decorative salad bowl and fluff with a fork. Let cool.

3. Prepare dressing by combining olive oil, garlic, lime juice, red wine vinegar, mustard, salt, and pepper into a small Mason jar. Put the lid on and shake well. Otherwise, whisk well in a small bowl. 

4. Add chopped green onions, tomatoes and parsley to cooled rice and lentils. 

5. Add dressing. Toss to combine. Serve chilled. 

Servings: 6 

Serving Size: 1 cup each

Nutrition per Serving: 157 Calories, 4g Total Fat, 1g Saturated Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 0mg Cholesterol, 228mg Sodium, 25g Carbs, 6g Fiber, 7g Protein 

From: The Eat Clean Diet Recharged by Tosco Reno, Robert Kennedy 2009 VIA Today's Diet and Nutrition

Arab Tahini Onion Sauce - Tagen - 12g Carbs, 3g Fiber

Serving Size: 12 Preparation Time :0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 garlic clove -- mashed

1 teaspoon salt

1 cup sesame paste -- tahini

3/4 cup fresh lemon juice

1/4 cup olive oil

2 pounds onions -- halved and thinly sliced

1/4 cup fried pine nuts -- see below

Salt -- to taste

Combine the garlic, salt, and sesame paste in a medium bowl. Add the lemon juice and whisk until the mixture becomes a firm white paste. Gradually add up to 1 cup cold water, whisking constantly, until the mixture has the consistency of heavy cream. Set it aside.

Heat the olive oil in a medium skillet over medium heat. Add the onions and stir to coat. Then reduce to low and cook, stirring occasionally, until most of the liquid has evaporated, about 10 minutes. Slide a heat diffuser under the skillet and continue to cook, stirring frequently, until the onions are soft and translucent and all the liquid has evaporated, 10 minutes. Using a slotted spoon, transfer the onions to paper towels to drain.

Add the drained onions to the tahini mixture and stir well. Add the pine nuts, reserving a few for garnish. Season with salt.

Spoon the sauce into a serving bowl, and scatter the reserved pine nuts on top.

Makes 3 cups (12 one-quarter cup servings).

AuthorNote: The secret to making delicious Tagen is to very slowly cook, or caramelize, the onions until the are golden brown and almost melting. I prefer Spanish onions because they caramelize so well. Serve with Fish Kibeh, Warm Lentils with Rice, and any grilled fish.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "3 cups"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 207 Calories; 17g Fat (69.8% calories from fat); 5g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 205mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat.

Arab Garlic Paste - Toum bi Zeit - 3g Carbs, Trace Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

20 garlic cloves -- peeled

1/2 teaspoon salt -- plus more to taste

2 teaspoons yogurt cheese -- or Greek-style yogurt

1/3 cup extra-virgin olive oil

1 tablespoon fresh lemon juice -- plus more to taste

Combine the garlic and salt in a mini processor or blender and pulse three or four times, until the garlic is mince. Add the yogurt cheese and pulse until it is incorporated. With the processor running, add the olive oil in a steady stream, processing until it is thoroughly incorporated and forms a paste. Add lemon juice and pulse a few more times. Taste, add more salt and lemon juice as desired.

Makes 1/2 cup (8 one-tablespoon servings).

AuthorNote: I make this garlic sauce the way my mother did, by mashing the garlic and salt together in a large mortar and pestle, then slowly adding the olive oil until the mixture becomes smooth and creamy. The lemon juice is added at the end to finish the sauce. Here, however, I suggest using a small food processor (a large one won't do a very good job of whipping the ingredients to a creamy consistency) - but by all means use a large mortar and pestle if you have one. If the sauce is too strong for your taste, add some mayonnaise, boiled potatoes or more labneh (yogurt cheese). Toum bi Zeit can be made a day ahead and refrigerated; add any left-over sauce to salad dressings or use it whenever crushed garlic is called for in a recipe. Serve this sauce with kibbeh balls.

ChupaNote: this makes a wonderful dip with raw veggies; a soup base; a sauce-base for rice or pasta; a sauce for tamiya (falafel) or veggie burgers; basted over grilled vegetables.

In a pinch, you can replace the yogurt cheese with sour cream or cream cheese; but it will taste different.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

S(Formatted by Chupa Babi): "May 2010"

Yield: "1/2 cup"

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 93 Calories; 9g Fat (85.4% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 136mg Sodium

Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 2 Fat.

Arab Parsley Sauce - Bakudonseeya - 9g Carbs, 3g Fiber

Serving Size: 8 

Preparation Time: 0:00

Categories: Condiment LowCal (Less than 300 cals)

LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup sesame paste

1/2 cup fresh lemon juice -- plus more to taste

1/2 teaspoon salt -- plus more to taste

3 garlic cloves -- mashed

1 cup packed chopped fresh parsley

1 small tomato -- peeled, seeded, and chopped

Combine the tahini, lemon juice, and salt in a medium bowl. Stir until the mixture becomes firm and pale. Gradually add up to 1/2 cup cold water, stirring constantly, until the mixture has the consistency of thick cream. Stir in the garlic, parsley, and tomatoes. Season to taste with more salt and lemon juice.

Makes 2 cups (8 one-quarter cup servings).

AuthorNote: I find this sauce addictive. The sharp bite of the parsley cuts into the richness of the tahini, making it bright enough in flavor to serve alongside any [cFavorite] dish or as a dip with plain toasted or fried Arab bread. It also makes an excellent dressing for chopped romaine lettuce. I serve it with a little red pepper added, with Kafta. To make a delicious salad dressing, thin the sauce with a bit of water or lemon juice, adding the liquid gradually until you achieve the consistency you like.

Cuisine: "MidEastern"

Source: "The Arab Table by May S. Bsisu, 2005."

Yield: "2 cups"

Per Serving (excluding unknown items): 190 Calories; 16g Fat (71.2% calories from fat); 6g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 174mg Sodium

Exchanges: 1/2 Grain(Starch) ; 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat

Slow Cooker Armenian Apricot Soup - 2 pts, 46g Carbs, 15g Fiber

Serving Size : 5 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 5%) Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup dried lentils

6 cups water

1 onion -- chopped

2 carrots -- diced

1 teaspoon ground cumin

1 cup dried apricots

Salt and freshly-ground black pepper -- to taste

1/2 cup Greek-style yogurt -- or sour cream, for garnish (I used fat-free)

1 tablespoon chopped fresh mint -- for garnish

Wash the lentils thoroughly, being sure to remove any small stone or dirt, and place them, along with the water, in the slow cooker insert. Add the onion, carrots, cumin and apricots.

Cover and cook on LOW for 3 to 4 hours, or until the vegetables are tender. Add salt and pepper to taste.

If you wish, you can puree some or all of the soup, or leave it just as it is. In any case, garnish it with a dollop of the yogurt and a sprinkling of the mint.

Serves 4 to 6.

AuthorNote: All right, Armenia can't really be considered "Middle Eat", but it is part of the botanically very important Trans-Caucasus region that begins in Iran. Botanically important because nearly all of our favorite stone fruits (cherries, peaches, apricots, etc.) had their beginnings in this region. This unusual soup combines the apricots of the region with lentils and vegetables. There are many variations and many ingredient possibilities, including bell peppers, tomatoes, mint, allspice, cinnamon and paprika. In some versions, the lentils and vegetables are left whole; in others they are pureed. Vary the soup to suit your taste.

Cuisine: "MidEastern"

Source: "The Gourmet Vegetarian Slow Cooker: Simple and Sophisticated Meals from Around the World by Lynn Alley, 2010"

Per Serving (excluding unknown items): 230 Calories; 1g Fat (2.5% calories from fat); 14g Protein; 46g Carbohydrate; 15g Dietary Fiber; 3mg Cholesterol; 44mg Sodium

Exchanges: 1 1/2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : Time: LOW for 3 to 4 hours

Baked Honey-Lime Drumsticks - 3g Carbs, 0g Fiber

3 limes
1/4 cup honey
3 small garlic cloves, crushed with garlic press
1 teaspoon ground coriander
1 teaspoon salt
1/2 teaspoon coarsely ground black pepper
24 medium chicken drumsticks, about 6 pounds, skin removed
lime wedges for garnish
1/2 cup loosely packed fresh parsley or cilantro leaves, chopped

Preheat oven to 450 degrees.

From limes, grate 2 teaspoons peel and squeeze 1/4 cup juice.

In small bowl, with fork, mix honey, garlic, coriander, salt, pepper, lime juice, and 1 teaspoon lime peel.

Arrange chicken on two 15 1/2" by 10 1/2" jelly-roll pans. Drizzle lime mixture over chicken; toss to coat evenly. Place pans on 2 oven racks. Bake drumsticks 30 to 35 minutes, rotating pans between upper and lower racks halfway through baking and occasionally brushing chicken with glaze in pan, until chicken is cooked through.

Transfer chicken to serving dish. Drizzle with pan juices. Garnish with lime wedges. Sprinkle with parsley or cilantro and remaining teaspoon lime peel.

Makes 6 servings.
Calories 90, Fat 3 g, Carbs 3 g, Sodium 130 mg, Fiber 0 g

Salmon Salad – 2.3g Carbs, 1g Fiber

Serve this as part of an impressive salad platter, or rolled into
a gluten free wrap.

1 lb Salmon Fillets
2 Tbsp low fat mayonnaise
1 Tbsp Nonfat Plain Yogurt
1 tsp lemon juice
1 Tbsp Capers, optional
1 tsp dry dill weed OR 1 Tbsp fresh dill, chopped
1 tsp dry tarragon OR 1 Tbsp fresh tarragon, chopped
1/2 tsp black pepper
4 large lettuce leaves

Cook salmon fillets until just cooked (poach, grill, or broil) and
cool to room temperature. Mix remaining ingredients (except lettuce
leaves) in a large bowl. Flake salmon and stir into mixture. Serve
over lettuce leaves.

Servings: 4
Nutrition per Serving: 211 Calories, 13g Fat, 56.5mg Cholesterol,
190mg Sodium, 19.6g Protein, 2.3g Carbs, <1g Fiber, 46mg Calcium,
1mg Iron

Tips: Great served with other veggies like such as sliced tomatoes
or roasted peppers. To make sure there are no bones in the salmon,
run your hand across the top of the salmon to feel for bones, and
use needlenosed pliers to pull out any you find.

From: Gluten Free, Hassle Free: A Simple, Sane, Dietitian Approved 

Program for Eating for Eating Your Way Back to Health by Marlisa 

Brown, MS, RD, CDE, CDN