Wine & Tomato Braised Chicken 4-6 hours

From EatingWell: January/February 2011

2.5 out of 5 stars based on 2 reviews

Here chicken thighs cook in a simple herb-infused tomato-and-wine sauce. The bone-in thighs give it plenty of hearty flavor, and since you cook them without the skin, it keeps the dish healthy. There’s plenty of sauce, so serve it over pappardelle or brown rice. Steamed broccoli or sautéed broccoli rabe tossed with olive oil and a splash of lemon juice complete the meal.

10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

Nutrition Profile

Diabetes appropriate | Healthy weight | Low carbohydrate | Low calorie |

Ingredients

• 4 slices bacon
• 1 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon fennel seeds
• 1 teaspoon freshly ground pepper
• 1 bay leaf
• 1 cup dry white wine (see Tip)
• 1 28-ounce can tomatoes, with juice, coarsely chopped
• 1 teaspoon salt
• 10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
• 1/4 cup finely chopped fresh parsley

Preparation

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
2. Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
4. Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

Tips & Notes

• Make Ahead Tip: Prepare Steps 1 & 2, cover and refrigerate bacon and sauce separately for up to 1 day. To finish, bring the sauce to a simmer and continue with Step 3. The cooked chicken and sauce can be refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker

• Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 11/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
• Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

Nutrition

Per serving: 260 calories; 13 g fat (4 g sat, 5 g mono); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat

BASQUE-STYLE CHICKEN

Makes: 4 Servings
Serving Size: 1/2 chicken breast with about 2 tbsp sauce
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 2 tablespoons all-purpose flour (I use gluten free)
- 1 tablespoon chopped fresh thyme, or 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon freshly ground pepper
- 1/2 teaspoon salt
- 4 skinless chicken breast halves (1-1/4 - 1-1/2 pounds)
- 2 teaspoons olive oil
- 1 large onion, coarsely chopped
- 2 cloves garlic, minced
- 1 cup dry white wine (can substitute chicken stock for this but will taste different, of course)
- 1 bay leaf
- 1 tablespoon chopped roasted red bell pepper
or chopped, drained pimiento
- 2 tablespoons chopped fresh parsley

DIRECTIONS

Combine the flour, thyme, paprika, pepper, and salt in a large
bowl or plastic bag. Dredge the chicken in the flour mixture.

Heat the oil in a large non-stick skillet. Brown the chicken
over medium heat, about 4 minutes per side. Remove and reserve.

Saute the onion and garlic in the same skillet until
tender, about 5 minutes. Add the wine and bay leaf;
bring to a boil, stirring constantly.

Return the chicken to the skillet; add the roasted pepper.
Cover and simmer over low heat until the chicken is cooked
through, about 20 minutes. Discard the bay leaf. Serve the
hot chicken in the sauce; sprinkle with parsley.

Nutritional Information Per Serving:
Calories: 208, Fat: 5 g, Cholesterol: 69 mg, Sodium: 363 mg,
Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

Spinach Apple Salad

Ingredients

1/2 cup Hy-Vee granulated sugar (I use agave instead: 1/4 C. 3/4 TSP)

2 tbsp sesame seed

1 tbsp poppy seed

2 tbsp chopped red onion

1/4 tsp Hy-Vee Worcestershire sauce

1/2 cup Grand Selections olive oil

1/4 cup Hy-Vee white vinegar

1 (5 oz) bag Dole™ baby spinach and red leaf lettuce

1 Braeburn apple, cored and chopped

Preparation

In a small bowl, combine sugar, sesame seed, poppy seed, red onion, Worcestershire sauce, olive oil and vinegar. Whisk together until blended.

In a large bowl, mix together spinach and apple. Pour dressing over salad just before serving.

Pour dressing over salad just before serving.

Yield

Serves 6.

Apple Butternut Squash Soup

2 tbsp olive oil

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Rudi Wiese 'Mosel River' Riesling

Attributes: Producer: Rudi Wiese Region: Mosel-Saar-Ruwer, Germany Varietal: Riesling Bottle Size: 750 ML Food Matches: Desserts: Cheesecake, Custards, Créme Brulee, Ginger-flavored Fish or Shellfish: Pan-fried Trout, Smoked Salmon Herbs & Spices: Cayenne, Chili Powder, Curry Poultry & Eggs: Foie Gras, Game Birds, Roast Turkey Red Meat: Ham, Pork w/Sauerkraut Sauces: White Wine Sauce Spicy Food: Chili Seafood, Curry Dishes, Mexican & South American, Pad Thai, Szechuan Vegetables: Onion Tart Mosel-Saar-Ruwer: (MOH zel zar ROO ver)—This dramatically beautiful region of western Germany produces exceptional white wines from the Riesling grape. Among the lightest in Germany, these wines usually contain less than 10% alcohol and they are generally delicate, fresh, and bursting with flavor. With its flowery tastes and aromas, Mosel Riesling is a great wine to drink in the spring. Look for the words “Erzeugerabfüllung” or Gutsabfüllung,” which indicate that the wine was estate bottled and not mass-produced. Riesling: (REESE ling)—a grape that comes mostly from the Mosel and Rheingau regions of Germany (where it is a noble variety), the Finger Lakes region of New York, and Alsace region of France, and Austria. Although often thought of as “sweet,” many Rieslings are quite dry. The word trocken on German bottles indicates dryness. The trademarks of Riesling are high acidity, low to medium alcohol levels, and aromas and flavors that range from fruity and flowery to mineral. Also called Johannesburg Riesling or White Riesling.

1 whole Garlic clove, minced

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1 whole Medium onion, chopped

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4 cups good vegetable broth (I make my own salt free)

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2 cups filtered apple cider or apple juice

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2 cups diced acorn or butternut squash, peeled and seeded

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1 whole yukon gold potato, peeled and diced

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1 whole tart apple

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1 pinch nutmeg

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1 pinch ground ginger

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1 pinch salt

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½ cup half-and-half, optional

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½ cup Chopped walnuts, for garnish

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1 teaspoon minced parsley, for garnish

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¼ cup sour cream, for garnish

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1 pinch ground nutmeg

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Preparation

In a large soup pot, heat the olive oil and add the minced garlic and chopped onion. Sauté onion and garlic until golden, then add the vegetable broth, apple cider or apple juice, diced squash, potato, and apple. Bring to a boil, reduce heat and simmer, covered, until squash, potato, and apple are tender, about 30 minutes.

Add nutmeg, ginger and salt to taste.

Puree in batches in blender, return to pot and gently reheat. You may add 1/2 cup of either half and half or more broth at this stage, thinning soup to the desired consistency. Serve warm, with any or all of the toppings suggested.

Yield

Makes 6

Cook Time

Prep Time: 20 mins.
Cook Time: 40 mins.

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.

Serving Size: 1
Number of Servings: Makes 6

Amount Per Serving:
Calories: 299
Calories from Fat: 252

---

Amount per Serving

% Daily Value*

Amount per Serving

% Daily Value*

Total Fat 28g

43%

Carbohydrates 43g

14%

Dietary Fiber 13g

52%

Saturated Fat 16g

80%

Calories 299kcal

14%

Cholesterol 13mg

4%

Protein 16g

26%

Sodium 601mg

25%

Calcium

2%

Iron

26%

Vitamin A

52%

Vitamin C

55%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Healthy Pumpkin Pancakes

I was hungry for pancakes this morning, so I modified this recipe to my needs and served them with a little yogurt and fruit. Awesome!

Healthy Pumpkin Pancakes

Ingredients:

Servings:

16 16

16

Servings Size

• 2 cups whole wheat flour (I use gluten free flour)
• 2 tablespoons brown sugar (I use 2 tbsp of molasses or amber agave)
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon allspice
• 1/2 teaspoon ginger
• 2 cups nonfat milk (I use almond milk)
• 1 teaspoon vanilla
• 3 tablespoons olive oil (so much better for you and doesn't affect the flavor)
• 1 cup canned pumpkin

Directions:

Prep Time: 15 mins

Total Time: 25 mins

1. Mix all the dry ingredients well.
2. Mix all the wet ingredients in with the dry ingredients until there are no clumps.
3. Cook on medium heat until the edges look dry, then flip.
4. Remember, these pancakes will be dense and thick. This is how they are supposed to turn out.
5. Super good with REAL maple syrup!
6. Enjoy!

SOURCE: http://www.food.com/recipe/healthy-pumpkin-pancakes-210364

Vegetable Pate!

In my quest to eat more veggies and less processed food, I am always looking for interesting ways to get that accomplished but so far this is the most interesting concept I've seen: Vegetable pate! Jessica from The Bees, The Trees and My Knees has a recipe that sounds wonderful. I'll be checking it out and eating it with some almond crackers, lightly cooked crudites, perhaps some eggs, etc. What will you eat it with?

http://jessicapbees.blogspot.com/2010/11/vegetable-pate.html#comments

Crockpot Spaghetti 6-8 hours

EASY-DOES-IT SPAGHETTI (CROCK POT)

1 lb. ground beef
2 tbsp. dry minced onion
1 tsp. salt
1/2 tsp. garlic powder
2 (8 oz.) cans tomato sauce
1 1/2 tsp. Italian seasoning
1 (4 oz.) can sliced mushrooms, drained
3 c. tomato juice
4 oz. dry spaghetti, broke into 4" - 5" pieces

Brown ground beef and place in crock pot. Add all other ingredients except dry spaghetti. Stir well. Cover and cook on low for 6 to 8 hours (high 3 to 5 hours). Turn to high last hour and stir in dry spaghetti. Serves 4.

Gluten Free Vegan Blueberry Pancakes

1 1/2 c. gluten-free all purpose flour
2 t. baking powder
1/2 t. salt
2 T ground flaxseeds
1/4 c. water
2 c. plain light almond milk
1 t. pure vanilla extract
1 T agave nectar (or may substitute 2 T sugar added to dry ingredients)
1 c. fresh blueberries

First, mix the flax meal and water together. Let it sit for about a minute or so. Meanwhile, mix the dry ingredients together. Add the wet ingredients (including the flax mixture) to the dry and mix. Add the blueberries and cook on a griddle. I added toasted pecans to the top, which gave them even more flavor... I hope you enjoy them!

Slow Cooker Chicken and Vegetable Soup 8 hours

Slow Cooker Chicken and Vegetable Soup

Preparation time: 20 minutes
Cooking time: 8 hours

• 1 large russet potato (about 14 to 16 ounces)
• 1 medium brown onion
• 1 stalk celery
• 3/4 cup peeled baby-cut carrots
• 1 pound boneless, skinless chicken thighs
• 1 (14.5 ounce) can diced and peeled tomatoes in tomato juice, not drained
• 1 (8.5 ounce) can “no salt added” whole kernel corn, not drained
• 2 (14.5 ounce) cans dairy- and egg-free fat-free reduced-sodium chicken broth (3-1/2 cups broth)
• 2 tablespoons dairy- and egg-free Dijon mustard
• 1 teaspoon paprika
• 1/2 teaspoon garlic salt
• 1/2 teaspoon ground sage
• 1/2 teaspoon pepper

Peel potato and chop into small pieces. Peel and chop onion. Thinly slice celery. Slice carrots into thin rounds. Place prepared potato, onion, celery, and carrots into a 5-quart slow cooker.

Trim fat off of chicken and then cut chicken into approximately 1-inch pieces; place on top of vegetables in slow cooker. Pour canned tomatoes and corn, with their liquids, on top of chicken.

Pour about 1 cup of chicken broth into a small bowl or measuring cup. Add mustard, paprika, garlic salt, sage, and pepper; mix well. Add this seasoned broth, as well as the remaining broth, to the slow cooker. Cover and cook on low heat setting for 8 hours.

Makes 7 servings (about 1-1/3 cups each)

How I've Dropped 21 Pounds, 5 inches and 14 BP points

Exercise DAILY for at least 45 minutes (mostly walking at a brisk pace, but have started to mix it up with some tai chi, zumba, dance, some strength training, yoga, etc). So I walk/jog every day, every OTHER day I do strength training with 3-6 lb weights.

I changed my eating as well. I measure EVERYTHING. I eat clean 80% of the time (shooting for more changes in 2011 but this is manageable for the transitions). I cut out processed foods ie. refined flour, sugar, (NO WHITE SUGAR OR FLOURS) most red meat (eat it about 1x a month), added more fish, chicken and vegetarian meals to the diet, eat more beans and legumes, less pasta (gluten-free or otherwise), very little bread and if I do eat those items, my rule is that I MUST eat veggies with it. It helps me to break the carb craving cycle. I don't eat dairy (I'm lactose intolerant), and I avoid soy. I don't use fats in solid form (I use olive oil, grapeseed soil, etc). I don't use anything with sugar or corn syrup, added colors, etc. I basically cut everything out of my diet that is an irritant to the body. I have endometriosis and had a hysto 6 weeks ago. I have no guarantees that it won't come back, but this makes my body a less hospitable host.

I overhauled everything and quit smoking as well. I drink 72-92 ozs of water a day. It was trying at first but is getting much easier now. I haven't had a migraine in 2 months, the weight loss has been relatively easy, I'm not fatigued and irritable, I feel really good.

Homemade Gluten Free Yellow Cake Mix Recipe

One of the things about changing my way of eating to gluten free is that cooking takes sooooooooo much longer. Yes mixes do exist and some are quite tasty, but they are also hard to find and incredibly pricy. ($5 for a box of cake mix, anyone? Well, Carrie over at gingerlemongirl.com has your answer with a homemade gluten/dairy/casein/soy free mix. Check it out!

http://gingerlemongirl.blogspot.com/2010/12/homemade-gluten-free-betty-crocker-cake.html

Flourless Pecan Sandies (Gluten-Free, Grain Free, Dairy Free)

From Gluten Free Easily

Flourless Pecan “Sandies”

1 scant cup pecan butter (see recipe below)
1 egg
1 scant cup brown sugar (slightly under a cup; do NOT use a full cup)
½ tsp vanilla extract
1 tsp baking soda
About ½ cup toasted, chopped pecans, for topping

Pecan Butter

2 cups raw pecans
1 tbsp coconut oil (or other mild or neutral-tasting oil)
1 tbsp plus 2 tsp maple syrup
1/2 tsp sea salt

Add pecans to food processor, processing at medium speed in quick intervals with short breaks in between. Add oil, maple syrup, and sea salt. Continue to process in intervals until mixture becomes nut butter, well blended and spreadable like peanut butter or any nut butter.

Preheat oven to 350 degrees Fahrenheit.

Toast ½ cup pecan halves for about 8 minutes on a baking sheet. Cool. Chop with some pieces coarsely chopped and others finely chopped. (I just used my mini-chopper for about 15 to 30 seconds.)

Mix pecan butter, brown sugar, egg, vanilla extract, and baking soda.

Form into balls and place on ungreased baking sheet or parchment-lined baking sheet. (If dough seems too sticky, wet hands just slightly with water first.)

Place onto baking sheet. Flatter balls slightly with back of a spoon. Sprinkle some of the chopped pecans onto each cookie and then push the pecans into the cookies slightly with your fingers.

Bake for about 7 to 8 minutes. Remove from the oven and let sit on baking sheet for about a minute or so before removing. Be careful not to overcook.

Shirley’s Notes: If cookies are left on baking sheet longer than a minute after removing from the oven, they may be difficult to remove. However, if you place the baking sheet back in the oven for about 30 seconds and then let set outside the oven a few seconds, you can then remove them easily. Lining the baking sheets with parchment paper will make for very easy removal, but be aware that it does cause cookies to spread a bit more, so space them further apart if you use that option.

Makes 24 to 30 cookies

Original recipe from Shirley Braden, but inspired by Desi Domo and Ricki Heller

http://glutenfreeeasily.com/flourless-pecan-sandies/

Sautéed Greens

Ingredients

1/4 cup Grand Selections olive oil

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4 garlic cloves, minced

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4 quarts mixed greens, thick stems removed (such as spinach, kale, broccoli rabe and Swiss chard)

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Coarse kosher salt and freshly ground Hy-Vee black pepper

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Preparation

In a large sauté pan, heat oil over low heat. Add garlic and cook until slightly brown, about 3 minutes. Raise heat to medium and add the greens. Gently toss greens until they are wilted, about 6 minutes. Season with salt and pepper.

Yield

Serves 4

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.

Serving Size: 1
Number of Servings: Serves 4

Amount Per Serving:
Calories: 210
Calories from Fat: 126

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Amount per Serving

% Daily Value*

Amount per Serving

% Daily Value*

Total Fat 14g

21%

Carbohydrates 20g

6%

Dietary Fiber 5g

20%

Saturated Fat 2g

10%

Calories 210kcal

10%

Cholesterol <>

0%

Protein 6g

10%

Sodium 135mg

5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SOURCE: HYVEE.COM

Patty's vegan granola

In a bowl mix
9 cups dry oats
1 cup chopped nuts
1 cup coconut
1/2 cup sunflower or pumpkin seeds

In a blender mix
2 bananas
1/2 cup pitted dates,(I like a tad more than this)
1/2 cup water
2 tsp. vanilla
1 1/2 tsp. salt

blend, then pour over the dry ingredients
mix well.
Put in 2 large pans and put in the oven at 170 degrees overnight. No stirring at all. Done by morning. yum, healthy, really healthy, and tastes good. This makes almost a gallon of granola. Keeps a long time

I like to eat it with a sliced banana and soy milk

Also like to use it sometimes over thickened canned peaches and baked in the oven...yum again.

Deliciously Without

Well, I just spent some quality time (as in about 3 days) making up the menu for the next few weeks and Christmas. My husband seemed to think I was nuts to spend that much time going through recipes and figuring out what healthy things we would eat. Yet since these dietary changes are new to me, the cooking methods involved are also sometimes foreign so cooking takes a bit longer as I wing my way through this.

Without any further ado, this is what will be on our table for the next 2 weeks.

Sources will be listed for all of these in case you're interested in trying them out:

Whole Life Nutrition Cookbook:

pg 233 Mediterranean Quinoa Salad
pg 177 Arugula Salad
pg 284 Coconut Lime Chicken
pg 266 Sensuous Veggie Bean Enchiladas
pg 296 Creamy Cranberry Dressing

Food Allergy Survival Guide

pg 263 Apricot Slaw

Hyvee Holiday flyer:

Peach Caramel Upside Down Cake (will attempt to make this "clean")

Delicious Living magazine:

pg 32 Baked white fish w/ tomato & dill

Eating Well December 2010 edition:

pg. 36 Creamy Cajun Chicken Pasta
pg 43 Cranberry Apricot Squash

30 Minute Kosher Cookbook

pg 143 Stuffed Hamburger Swingers

Sugar Solution (regular book, not the cookbook)

pg 332 Indian Spiced Potatoes & Spinach

Groovyhooks blog:

Chicken Vegetable Pasta groovyhealthyways.blogsp
ot.com/2010/12/chicken-veg
etable-pasta.html
Braised Paprika Chicken groovyhealthyways.blogsp
ot.com/2010/12/braised-pap
rika-chicken.html
Squash, chickpea and lentil stew groovyhealthyways.blogsp
ot.com/2010/12/squash-chic
kpea-red-lentil-stew-8-hours.html
Hilary's Heavenly eggs groovyhealthyways.blogsp
ot.com/2010/12/hilarys-hea
venly-eggs.html

Christmas Menu

Ham
Cranberry Apricot Squash (Source listed above)
Holiday Scalloped Potatoes (modified to my needs) porchsittingandsharing.b
logspot.com/2009/09/holida
y-scalloped-potatoes.html
banana cranberry bread porchsittingandsharing.b
logspot.com/2010/11/cranbe
rry-banana-bread.html
salad
Roasted veggies - tomatoes, squash, carrots, onions, etc
Clean Eating Green Bean Casserole www.thegraciouspantry.co
m/clean-eating-green-bean-
casserole/
peanut butter peck cookies themommybowl.com/2010/12
/04/peanut-butter-peck-coo
kies-for-12-days-of-christmas/
poppy seed cake (I will be trying to healthify this recipe, but if that flops I will make it the traditional way and workout extra hard) porchsittingandsharing.b
logspot.com/2009/12/moms-p
oppy-seed-cake.html

Foods High in Potassium

SOURCE: http://www.buzzle.com/articles/potassium-rich-foods-chart.html

Potassium Rich Foods - List of Foods High in Potassium
Potassium rich foods are listed below and are categorized according to the fruits, vegetables, dairy products and other potassium rich foods. Here is a list of foods high in potassium.

Vegetables

• Artichoke
• Acorn squash
• Baked beans
• Butternut squash
• Bamboo shoots
• Fresh or boiled beet
• Black beans
• Lima beans
• Cabbage
• Brussels sprouts
• Carrots
• Dried peas and beans
• Hubbard squash
• Lentils
• Legumes
• Mushrooms
• Turnip cabbage
• Pumpkin
• Potatoes
• Parsnips
• Refried beans
• Cooked spinach
• Tomatoes and tomato products
• Yellow turnips
• Vegetable juices
• Lettuce
• Kidney beans
• Cauliflower
• Broccoli

Fruits
The fruits from the potassium rich foods chart are as follows:

• Apple
• Apricots
• Avocado
• Cantaloupe
• Bananas
• Dates
• Figs
• Kiwi fruit
• Mango
• Orange and orange juice
• Papaya
• Peach
• Strawberries
• Watermelon juices
• Raisins
• Prunes and prune juice
• Pear
• Nectarines
• Honeydew
• Grapefruit
• Pomegranate

Meat and Fish
Potassium is also present in meat and fish. Here is a list of sea foods and meat high in potassium.

• Beef
• Chicken
• Lamb
• Pork
• Liver
• Turkey
• Veal
• Bass
• Flounder
• Haddock
• Halibut
• Oysters
• Perch
• Salmon
• Scallops
• Tuna

Beverages
There are certain beverages that contain potassium. They are listed as follows;

• Beer
• Red wine
• White wine
• Cider

Other Foods
The other foods that are included in the potassium rich foods chart are as follows:

• Bran products
• Chocolate
• Granola
• Molasses
• Milk
• Nuts and seeds
• Peanut Butter
• Yogurt
• Peanuts
• Ice milk
• Eggs
• Wheat bread
• Apple cider vinegar
  
• Cottage cheese
• Ricotta cheese
• Vanilla Ice-cream
• Cinnamon raisin bagel
• Plain bagel
• French bread
• Plain bagel
• Onion, poppy and sesame seed bagel
• Oatmeal bread
• English muffins
• Cocoa powder

Potassium Rich Foods Chart
Fruits

Potassium Rich Foods	Serving Size	Potassium Content
Apple (with skin)	1	148 mg
Apple juice (without sugar)	1/2 cup	125 mg
Banana	1	422 mg
Avocado	1 ounce	100 mg
Dates	5	227 mg
Raisins	1/4 cup	273 mg
Strawberries	1 cup	254 mg
Cantaloupe	1 cup	427 mg
Papaya	1 medium	360 mg
Peach	1 medium	186 mg
Pear	1 medium	200 mg
Watermelon	1 cup	170 mg

Vegetables

Potassium Rich Foods	Serving Size	Potassium Content
Artichoke (cooked)	1 cup	595 mg
Beet (cooked)	1/2 cup	655 mg
Broccoli	1/2 cup	143 mg
Fresh Brussel sprouts	1/2 cup	47 mg
Carrots	1/2 cup	177 mg
Cauliflower	1/2 cup	151 mg
Cabbage	1/2 cup	147 mg
Lettuce	1 cup	87 mg
Baked potato (with skin)	1	422 mg
Steamed spinach	1/2 cup	415 mg
Kidney beans	1/2 cup	355 mg
Tomato juice	1 cup	535 mg
Sweet potato (with skin)	1	508 mg

Other Foods

Here are some of the other potassium rich foods list along with the potassium content.

Potassium Rich Foods	Serving Size	Potassium Content
Molasses	1 teaspoon	498 mg
Brazil nuts	2 ounces	340 mg
Egg	1	55 mg
Salmon (canned)	4 oz	409 mg
Cooked tuna	3 ounces	484 mg
Almonds	2 ounces	412 mg
Yogurt	6 ounces	398 mg
Ricotta Cheese	1/2 cup	154 mg
Milk	1 cup	377 mg
Cottage Cheese	1 cup	217 mg

Hilary’s Heavenly Eggs

From EatingWell: March/April 2010

4.8 out of 5 stars based on 11 reviews

This unusual combination of eggs braised in tomato sauce served on crusty bread is out of this world. Also try it over angel hair pasta. Serve with: Steamed broccolini.

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READER'S COMMENT:

"This really was a great, easy and very tasty dinner! I took the advice to make some hashbrowns on the side and I also did not use the pancetta. I did use a spicy tomato basil sauce to add some bold flavor to the mix.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Healthy weight | High fiber | High potassium |

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, sliced
• 1 ounce pancetta, chopped (optional)
• 2 cups prepared marinara sauce
• 4 large eggs
• 6 large fresh basil leaves, torn into small pieces
• 1 tablespoon grated Parmesan cheese
• 1/4 teaspoon freshly ground pepper
• 4 slices whole-wheat country bread, toasted (I used gluten free Whole Foods prairie bread)
  

• 
  

• 
  

Preparation

1. Heat oil in large skillet over medium heat. Add onion, garlic and pancetta (if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to 6 minutes.
2. Reduce heat to medium-low. Add marinara and adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out). Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle the sauce with basil; cover and cook until the eggs are the desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with Parmesan and pepper.
3. To serve, top each slice of toasted bread with an egg and sauce. Serve immediately.

Nutrition

Per serving: 345 calories; 17 g fat (4 g sat, 8 g mono); 215 mg cholesterol; 38 g carbohydrates; 1 g added sugars; 13 g protein; 6 g fiber; 767 mg sodium; 529 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value), Iron (20% dv)

2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

Braised Paprika Chicken

From EatingWell: January/February 2009

4.3 out of 5 stars based on 85 reviews

Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good “pantry dish” since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by using cubed veal shoulder instead of chicken and mushrooms instead of peppers. Serve with whole-wheat orzo flavored with minced parsley or dill.

6 servings

Active Time: 1 hour

Total Time: 1 hour 55 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

Ingredients

• 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
• 3/4 teaspoon coarse salt, divided
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons canola oil
• 1 tablespoon butter
• 4 cups finely diced onions
• Pinch of sugar
• 1 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 2 tablespoons tomato paste
• 2 tablespoons sweet paprika
• 1 teaspoon crushed red pepper
• 1 teaspoon dried marjoram
• 1 cup reduced-sodium chicken broth
• 1/2 cup reduced-fat sour cream
• 1 tablespoon all-purpose flour
• 2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
4. Just before the chicken is done, whisk sour cream, flour and the remaining 1/4 teaspoon salt in a small bowl until smooth.
5. When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.

• Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.

Nutrition

Per serving: 331 calories; 14 g fat (4 g sat, 5 g mono); 116 mg cholesterol; 17 g carbohydrates; 35 g protein; 4 g fiber; 384 mg sodium; 705 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (50% dv), Potassium (17% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 4 lean meat, 1 fat

Squash, Chickpea & Red Lentil Stew 8 HOURS

Squash, Chickpea & Red Lentil Stew

From EatingWell: February/March 2006

3.9 out of 5 stars based on 93 reviews

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

8 servings

Active Time: 30 minutes

Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

Ingredients

• 3/4 cup dried chickpeas (I used canned, drained and rinsed chickpeas)
  
• 2 1/2 pounds kabocha squash, (see Note) or butternut squash, peeled, seeded and cut into 1-inch cubes
• 2 large carrots, peeled and cut into 1/2-inch pieces
• 1 large onion, chopped
• 1 cup red lentils
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• 1 tablespoon minced peeled fresh ginger
• 1 1/2 teaspoons ground cumin
• 1 teaspoon salt
• 1/4 teaspoon saffron, (see Note) (I used turmeric instead)
  
• 1/4 teaspoon freshly ground pepper
• 1/4 cup lime juice
• 1/2 cup chopped roasted unsalted peanuts
• 1/4 cup packed fresh cilantro leaves, chopped

Preparation

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4. Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

• Notes: Kabocha is a squash with a green-streaked rind and tender, sweet orange flesh. An average kabocha weighs two to three pounds.
• Considered the world's most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber; 578 mg sodium; 1029 mg potassium.

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

I substituted a few things:

I used canned chickpeas instead of dried. I used tumeric instead of saffron because it's too expensive. I used garlic and parsley instead of ginger and cilantro. I added garlic and hot sauce and it was very tasty! I used the slow cooker, 7 hours on low and served it with naan bread and a salad. Don't skimp on the lime and peanuts at the end - this made it even better.
Its's nice to see a crock pot recipe that isn't loaded with salt and canned soup ingredients.

Chicken Vegetable Pasta

Clean Eating Chicken Vegetable Pasta

(Makes approximately 6 servings)

Ingredients
1 medium onion, diced fine
3 cloves garlic, diced fine
1 green bell pepper, diced fine
6 large crimini mushrooms, diced fine
1 pint cherry tomatoes, halved
1 cup fresh basil, chopped
1/2 cup grated parmesan cheese + some for sprinkling
1 tbsp. olive oil
4 boneless, skinless chicken breasts, baked and cut into bite-sized pieces
1-2 tsp. garlic powder (stick to 1 tsp. if you have to talk to somebody
the next day)
1/2 pound whole wheat rigattoni, cooked (I use gluten free Tinkyana)

Directions

Step 1 - Cook pasta according to package directions.

Step 2 - In a large skillet, sauté the onion, garlic, bell pepper and
mushrooms over low heat until soft. Cook this slowly so that the vegetables
will release their juices. Otherwise, 1 tbsp. of olive oil won't be enough.
It's okay to get the pan hot over high heat, but then sauté over low heat.
Be patient. It's worth it.

Step 3 - Once the vegetable mixture is sautéed and soft, fold in the
tomatoes and basil. Cook until the tomatoes just barely start to wilt.

Step 4 - Add your pasta to the pan mixture and then the garlic powder and
parmesan cheese. Stir well.

Step 5 - Stir in your chicken and serve.

SOURCE: Tiffany McCauley

Nutrition info via myfitnesspal:

497

calories, 52

carbs, 11

g fat, 46 g protein,

102 mg cholesterol

Scandinavian Thumbprint Cookies

Scandinavian Thumbprint Cookies

gluten-free, egg-free

Add to bowl:

1/4 cup ghee or coconut oil, liquified

3 tbsp honey or agave

1/4 cup applesauce

1 tbsp Chia Seed meal (I grind my seeds in coffee grinder or Magic Bullet. 1 tbsp meal is equal to about 1/2 tbsp seeds)

1/2 tsp vanilla

Beat with electric mixer.

Add:

1/3 cup tapioca flour

1/3 cup almond meal flour (I use Bob's Red Mill)

1/3 cup coconut flour, sifted

Beat with electric mixer.

Roll into little balls and place on unbleached parchment paper.

Use you fingers to create an indentation and fill it with raspberry or strawberry jam. I use Crofter's Just Fruit Spread, but St. Dalfour is another one with no added sugar.

Bake at 350 degrees for about 15 minutes.

Makes about 12 cookies.

NOTE:

You can use twice as much flax seed meal as chia seed meal if you don't have chia meal on hand :-)

http://www.thespunkycoconut.com/2010/12/scandinavian-thumbprint-cookies-gluten.html

Baked Scallops

By: John Bragg

"Delicious baked scallops with butter and garlic. Bay scallops are the little ones and they tend to be sweeter tasting than sea scallops."

Prep Time:
30 Min

Cook Time:
20 Min

Ready In:
50 Min

Original Recipe Yield 4 servings

Ingredients

• 4 tablespoons butter, melted (I use a little grapeseed oil instead)
  
• 1 1/2 pounds bay scallops, rinsed and drained
• 1/2 cup seasoned dry bread crumbs (I omitted this)
  
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan cheese

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. Pour melted butter into a 2 quart oval casserole dish. Distribute butter and scallops evenly inside the dish.
3. Combine the bread crumbs, onion powder, garlic powder, paprika, parsley, minced garlic and Parmesan cheese. Sprinkle this mixture over the scallops.
4. Bake in pre-heated oven until scallops are firm, about 20 minutes.

Nutritional Information

Amount Per Serving Calories: 341 | Total Fat: 17.6g | Cholesterol: 84mg

Learning What Works

It has been a little more than a month since I began working on this lifestyle overhaul in earnest and I'm learning a lot along the way. I am down close to 20 lbs (still fluctuating a bit around there and not consistently staying there yet, so won't count it just yet).

1. I gain every single time I have more than 1 carb of any starchy sort in a day. I am seriously considering going grain-free and stretching a bit farther into the vegetarian realm of things.

2. My optimal water intake is 80-96 ozs. Any less than than and I will gain.

3. The longer the workouts, the longer the plateaus. Not sure why, just the trend.

4. Refined ANYTHING makes me gain.

So. . .armed with this information it is time to make some further changes. I will incorporate more carb free days (ie no bread, no pasta, etc even if gluten free) into my menu. I will choose ONE workout only that is 45-1 hour long. Longer is not necessarily better. I will be more conscious about getting my water drank and avoiding the baked goods, etc. Some of these are more challenging than others, especially during the holidays. On the upside, I am cooking the Christmas dinner and will cook for my needs and people can eat it or not.

Italian Egg Drop Soup

6 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Healthy weight | Heart healthy |

Ingredients

• 6 cups reduced-sodium chicken broth
• 2 cups water
• 1 1/3 cups whole-wheat medium pasta shells or other small pasta (4 ounces)
• 1 7-ounce can chickpeas, rinsed
• 1 bunch scallions, sliced, whites and greens divided
• Pinch of freshly grated nutmeg
• 3 cups chopped arugula, any tough stems removed
• 4 large eggs, lightly beaten
• Freshly ground pepper to taste
• 2 tablespoons lemon juice
• 6 tablespoons freshly grated Parmesan cheese

Preparation

1. Combine broth, water, pasta, chickpeas, scallion whites and nutmeg in a Dutch oven; cover and bring to a boil over high heat. Uncover and boil for half as long as directed by the pasta package, 3 to 5 minutes.
2. Stir in arugula and cook until wilted, about 1 minute. Reduce heat to low. While stirring the soup constantly, slowly add eggs; cook for 2 minutes. (The cooked egg will look like feathery strands.) Season with pepper and stir in the scallion greens and lemon juice. Ladle into 6 bowls and top with Parmesan.

Nutrition

Per serving: 196 calories; 6 g fat (2 g sat, 2 g mono); 145 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 14 g protein; 3 g fiber; 740 mg sodium; 461 mg potassium.

Nutrition Bonus: Folate (15% daily value)

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 medium-fat meat

SOURCE: From EatingWell: March/April 2010

Curried Root Vegetables

Curried Root Vegetables

This savory root vegetable dish can be adjusted to the number of people you are serving. I have a large family and we like leftovers so I cook larger batches. If you are cooking only for one, two, or three, I suggest you cut this recipe in half. You can use canned or fresh tomatoes here. I use fresh, organic, greenhouse-grown tomatoes from BC this time of year. Also, make sure to cut all of your vegetables so they are about the same size, otherwise some will turn to mush while others may still be underdone at the end of cooking time. I imagine this recipe would also work in a slow cooker. As of now, I don't have a slow cooker that is large enough to make a meal to feed our entire family. I need to upgrade. :)

2 to 4 tablespoons extra virgin olive oil or coconut oil

1 teaspoon whole cumin seeds (optional)

1 large onion, chopped

2 cloves garlic, crushed

4 teaspoons mild curry powder

1 teaspoon ground cumin

1/2 teaspoon turmeric

pinch or two cayenne pepper

2 to 3 teaspoons sea salt

3 medium parsnips, peeled and cut into chunks

3 large carrots, peeled and cut into chunks

2 medium yams, peeled and cut into chunks

6 small yellow or red potatoes, cut into chunks

4 cups chopped fresh tomatoes

2 cups water

In a cast iron dutch oven or 6-quart pot, heat the oil over medium heat. Add the cumin seeds if using and cook for about 30 to 60 seconds or until fragrant. Add the onions and saute for about 10 minutes until softened and beginning to change color. Add the spices and saute for another 60 seconds.

Next add the root vegetables and saute for a few minutes to coat with the spices and oil. Then add the tomatoes and water, partially cover pot with a lid, and simmer on medium heat, stirring occasionally for 25 to 30 minutes or until vegetables are tender. Cooking time will vary depending on what size you cut your vegetables.

Serve over quinoa and garnish with chopped cilantro if desired. Store leftovers in a tightly sealed container in the refrigerator for up to a week. Source: www.NourishingMeals.com