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Ingredient of the Week: 8 Cabbage Recipes Packed with Flavor

How well do you know your cabbage? These leafy heads are full of key nutrients such as vitamins C and K, and dietary fiber. Beyond smooth pale green and deep purple varieties there are crinkly savoy and Napa (aka Chinese), as well as teardrop-shaped versions. This affordable winter vegetable is versatile, feeling right at home in spicy kimchi, soups and stir-fry dishes. Try this cruciferous vegetable raw, cooked, pickled or roasted with these eight flavor-filled recipes.

1. RED CABBAGE STEAKS | JESSI’S KITCHEN 

Cabbage takes the spotlight in this recipe. These roasted cabbage “steaks” with balsamic glaze make a simple yet memorable side. Their gorgeous purple-red hue will add a pop of color to any meal. Recipe makes 6 servings

Nutrition (per serving): Calories: 92; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 331mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 11g; Protein: 2g

2. BEEF AND CABBAGE STIR-FRY | BUDGET BYTES

Low-carb, made from affordable staple ingredients and bursting with flavor, this stir-fry will become a go-to weeknight dinner. It’s filled with juicy beef and crunchy cabbage and carrots, all tossed in a sweet, salty, spicy sauce. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 243; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 349mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 10g; Protein: 13g

3. GRILLED FISH TACOS & HONEY DIJON CABBAGE SLAW | MYFITNESSPAL’S RECIPES

Eating Bird Food’s fish tacos with slaw can be made any time of year but deliver the taste of summer. They will surely satisfy with more than 16 grams of protein per taco. Cabbage is known for its anti-inflammatory and protective properties, so we say bring on the slaw! Recipe makes 2 servings at 3 tacos each.

Nutrition (per serving): Calories: 425; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 551mg; Carbohydrate: 47g; Dietary Fiber: 7g; Sugar: 9g; Protein: 39g

4. THAI COCONUT QUINOA BOWLS | FIT FOODIE FINDS

These bowls are loaded with colors, textures and flavors. Roasted veggies and crunchy cabbage slaw are tossed in a zesty dressing for a filling meatless meal. Paired with coconut quinoa, this bowl will be a party in your mouth. Recipe makes 4 servings.

Nutrition (per serving): Calories: 259; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 255mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 10g; Protein: 6g

5. APPLE, WALNUT AND SAVOY CABBAGE SALAD | A COUPLE COOKS

Venture beyond the usual lettuce or kale and use shaved cabbage for salads. This one uses savoy cabbage topped with with crisp apples, crunchy walnuts and salty Pecorino. Impress your guests with this elegant yet simple salad at your next dinner party. Recipe makes 8 servings.

Nutrition (per serving): Calories: 202; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 1mg; Sodium: 68mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 13g; Protein: 3g

6. SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES | COOKING LIGHT

Roasting vegetables naturally caramelizes them, which might entice the veggie-averse to give a new food a try. You can make a batch of these sweet, golden brown cabbage wedges in under 25 minutes for a simple side that doesn’t require much chopping! Recipe makes 4 servings at 1 wedge each.

Nutrition (per serving): Calories: 101; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 114mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 5g; Protein: 2g

7. GREEN LENTIL AND CABBAGE SOUP | THE HEALTHY FOODIE

Have extra roasted cabbage wedges? Chop them up for this fantastic vegetarian soup — always a great way to use up leftovers. This healthy and filling soup is ideal for busy nights. Lentils bulk up the soup and add plenty of fiber. (For more protein, you can also add chicken or beef.) Recipe makes 2 servings.

Nutrition (per serving): Calories: 231; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 420mg; Carbohydrate: 45g; Dietary Fiber: 18g; Sugar: 13g; Protein: 14g

8. BEEF CABBAGE ROLL CASSEROLE | YUMMY HEALTHY EASY

Cabbage rolls are undeniably delicious, but they’re a labor-intensive meal. This deconstructed version in casserole form is convenient and versatile. This hearty dish is loaded with cabbage (of course!), beef and rice, all drenched in a simple tomato sauce. One batch could last you through the whole week (or freeze the extra). Recipe makes 12 servings.

Nutrition (per serving): Calories: 267; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 609mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 11g; Protein: 21g

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What to Eat for a Run (and When)

We’ve all been there — you’re in between meals, but it’s time for a run, and your stomach is growling. You know it’s not good to run on an empty stomach, but if you eat the wrong thing, the whole run could turn into a disaster. You need to find a snack that’ll give you energy but can last through the entire workout. But what do you look for? How do you choose a snack that won’t upset your stomach?

It’s important to note that everyone is different. Some people have a more sensitive stomach when it comes to running, so what works for one person may not work for another. Runners should play around with what works best for them,” Lailina Wisoff, RDN. It’s also important to try out any new snacks before a regular run, not before a race. Also, staying hydrated goes a long way, so regardless of what and when you eat, make sure you’re getting enough water throughout the day.

CARBS, YES, CARBS

Especially for runners, carbs are not the enemy. When narrowing down your snack choices, start with carbohydrate-rich foods, says Wisoff. She recommends “fruit, juice, crackers or a bar with a protein-and fat-rich food like peanut butter, string cheese, yogurt or a smoothie.”

It’s important to choose easily digestible carbs and to avoid heavy foods that are high in fiber, or anything too spicy or fatty. “Avoid too much fiber, fat, or calories as they take longer to digest,” Wisoff suggests.

It’s also important to look at a food’s glycemic index value. The higher the GI value, the more that food is going to spike your blood sugar and give you a quick energy boost. If it’s close to your run, you’ll want something higher on the GI. If you have more time, you may want something that’s lower on the GI because your body has more time to absorb it. Some coaches also recommend eating a food with a high GI score as soon as you finish a hard workout because the insulin boost that comes with it can help recovery.

TIMING MATTERS

Choosing the right snack also depends on how far you plan to run and how long before the run you eat. If you are heading out the door immediately, eat 100–150 calories of something that scores  middle-to-high on the glycemic index. Good options include a banana, apple (or unsweetened applesauce), a few orange slices or a piece of toast.

If you have an hour or more for your snack to digest, sports dietitian Jan Dowell, MS, RD, recommends consuming up to 300 calories. You can also add in a little bit of protein to help fuel recovery.

Try foods like oatmeal and fruit, a cup of cereal with milk, two toaster waffles with maple syrup, a rice cake with peanut butter, a couple slices of turkey on a tortilla, or carrots and hummus.

Don’t like those options? Wisoff reiterates the importance of finding what’s best for your body. “It also depends on digestion and how quickly a person can assimilate what they are eating without ending up with stomach cramps or feeling weighed down,” she says.


READ MORE

> 7 Signs You Need a Midrun Snack
> Fuel Up Pre- & Post-Run with These Meals & Snacks
> Get the Nutrients You Need for Your Workout


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5 Classic Chinese Recipes Under 500 Calories to Make at Home

Why take out when you can prepare  your own favorite Chinese dishes at home? It’s easy to make these healthier (and equally delicious) versions in the comfort of your own kitchen. Each of these five recipes is full of lean protein and bright veggies. Just be sure to use reduced-sodium soy sauce to keep salt in check. (If you insist on eating out, we get it, and we’ve got you covered — check out our 8 Healthier Chinese Takeout Favorites for a guide on lighter dish options.)

1. BROCCOLI BEEF STIR-FRY | COOK SMARTS

Take a break from takeout by making your own savory broccoli beef stir-fry. This mouthwatering meal features nutritious broccoli and mushrooms, plus plenty of lean beef, all smothered in a savory sauce. It’s served over brown rice for a complete meal. Recipe makes 4 servings, at 1/4 of stir-fry + 1/2 cup cooked rice each.

Nutrition (per serving): Calories: 489; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 57mg; Sodium: 614mg; Carbohydrate: 45g; Dietary Fiber: 2g; Sugar: 3g; Protein: 39g

2. STICKY GINGER SOY GLAZED CHICKEN | BUDGET BYTES

Want something savory and saucy? Look no further. This chicken dish starts with a simple marinade and ends with juicy chicken bathed in a caramelized sauce. Pair with jasmine rice and veggies for a flavorful and filling meal. Recipe makes 8 servings.

Nutrition (per serving): Calories: 188; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 79mg; Sodium: 258mg; Carbohydrate: 7g; Dietary Fiber: 0g; Sugar: 7g; Protein: 18

3. STIR-FRIED CAULIFLOWER “RICE” BOWL | MYFITNESSPAL’S RECIPES

Get more vegetable into your day with our stir-fried cauliflower “rice” bowl, which is also friendly for the carb-conscious crowd. You can enjoy all the flavors of fried rice — egg, carrots and peas — on a bed of savory cauliflower “rice.” If you crave a protein boost, serve with a side of lean chicken or broiled shrimp. Recipe makes 4 servings at 1 1/4 cups each.

Nutrition (per serving): Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g

4. SHRIMP & SNOW PEA NOODLES | MYFITNESSPAL’S RECIPES
Make easy, juicy  shrimp and snow pea noodles using this recipe from Healthy Nibbles & Bits. Lean shrimp, crisp snow peas and tender noodles combine in a spicy soy-based sauce that’s sure to tickle your taste buds. Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving): Calories: 363; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 172mg; Sodium: 337mg; Carbohydrate: 38g; Dietary Fiber: 2g; Sugar: 5g; Protein: 27g

5. LEMON CHICKEN & ASPARAGUS STIR-FRY | MYFITNESSPAL’S RECIPES

Check out this 25-minute stir-fry from Clean Eating that is loaded with fresh veggies like asparagus. This quick and easy dish bursts with bright, lemony flavor and offers plenty of crunch. Recipe makes 4 servings.

Nutrition (per serving): Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 65mg; Sodium: 540mg; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 5g; Protein: 32g

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Can You Eat Sweets With Diabetes?

Can You Eat Sweets With Diabetes?

Hello All!!!!

Diabetes? *Gasp!* ‘You cannot have any sugar and have to live without sweets for the rest of your life!’ You must have been told this and thus you religiously believe in it.

diabetes- how to control blood suagr levels

However, you will be glad to know that this is a myth! Yes! Diabetics can eat sugar and stuff that contains caloric sweeteners such as honey, maple syrup and molasses. You must be wondering how. This is because diabetics are allowed foods that have carbs in them and it does not matter whether those carbs come from starchy foods such as potatoes or from sweets.

It is a good idea to save the sweets for special occasions as you shouldn’t miss out on nutritious food. When you want to include a sweet in your meal, you must keep the portions small and count carbs.

Say no to sugar? Really?

This notion that people suffering with diabetes must shun sugar totally is old school. Logically it does make sense. Diabetes is basically a medical condition that causes high blood sugar. Consuming sugary foods result in an increase in blood sugar levels. Thus people with diabetes should avoid consuming foods with sugar to keeps diabetes in control prevent high blood sugar which is called hyperglycemia in medical terms. However, just avoiding sugary stuff will not go too far in controlling blood sugar. Want to know why? Keep reading!

After you have your meal, your blood sugar level is chiefly determined by the total amount of carbs you ate and not from where those carbs come from. The carbs that elevate your blood sugar levels are of two types – sugar and starch. Both raise your blood glucose to the same level if you ate the same amount of both. For instance, if you ate half a cup of plain ice cream (containing 15 g of carbs), your blood sugar can rise to the same amount if you had consumed 1 slice of bread made out of whole wheat (also 15 g of carbs). This is the reason why you can eat one type of carb (starch) and not the other kind that is sugar.

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What you need to pay heed to is the fact that even if foods containing sugars can be included in your diabetes diet with very little impact on the blood glucose, a majority of sweets and desserts are high in calories. And it goes without saying that they have very little or almost nil nutritional value. Thereby, even if it is completely possible to work out your diabetes meal plan, there are foods that have to be labeled as treats and should be consumed in limited quantities. This has to be kept in mind regardless of the type of sweetener you choose. Even natural sweeteners such as honey, agave syrup and the like have carbs in them that elevate your blood sugar levels. Thus, they should not be considered healthier than other sweeteners for diabetics.

So, that was all about whether you can eat sweets with diabetes. Now, you would also want to know about controlling blood sugar. If you want those tips, you need to stay tuned as I will be back with them soon in my next post.

Till then take care!

Caution: The above information does not take precedence over the advice of a doctor!

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